3 rounds, each for time:
Run 800m
Rest 2:00
Hold splits within 3-5 seconds
Category: .Your WODs
3 rounds:
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
21-15-9:
Deadlift, 225 lbs
Handstand Push-ups
[Scale as necessary: use an Abmat or two for the HSPU and scale the DL to a weight that is still heavy, but manageable.]
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents