800 M run then:

10 down to 1 of

Deadlift 225/155

Toes to bar

Handstand push up

800 M run to finish

For example, first round is 10 reps of each movement, second is 9 etc.....Once you get to round 7, the rest should be sprint to finish. 


Post WOD abs:

5 rounds of

10 AB mat sit ups

30 second plank hold