4 Rounds

12 Med Ball Sit Ups

10 KB Sumo Deadlift High Pulls (70/53)

8 Handstand Push Ups

mave 4x10

5ish miles

For Time
800 meters forwards
400 meters backwards
800 meters forwards
400 meters backwards

WOD:
For time: 50-40-30-20-10 reps

Double Unders
Air Squats
Sit ups

3 Rounds

10 Burpees

20 KBS Green Kettlebell? xpood??

400m run

3 Rounds

10 Burpees

20 KBS 1.5/1p

400m run

Met-con
30-25-20-15-10
Pull-ups
Push-ups
Sit-ups
Tuck Jumps

Cash-out
Plank hold for 5:00 total time.

Choose ONE of the following sports

Swim Repeat 7:00on, 3:00off until form/pace deteriorates

Bike Repeat 7:00on, 3:00off until form/pace deteriorates

Run Repeat 7:00on, 3:00off until form/pace deteriorates

Row Repeat 7:00on, 3:00off until form/pace deteriorates

AMRAP in 15min of:

7 deadlift (185#)
11 HSPU (head to floor)

10 rounds, 7 deads, 4 HSPU

***I do not recommend doing HSPU two days in a row. I got through the first round unbroken...after that it was an uphill battle. I only did this WOD because it was the posted WOD at my box and looked like fun; thanks to Mr. Tom Hooton for this one, it was a good one.