Sprint, Sit, Sumo

MWOD: Standard
Dynamics: 1 round

For Time:
400 m sprint (2 times around all courts)
40 sit ups (No anchor...no military style)
20 SDHP (65/45#)
30 Sit-ups
15 SDHP
20 sit-ups
10 SDHP
10 Sit-ups
5 SDHP
400 m sprint

Clean, Press, Lunge

MWOD: Standard
Dynamics: Standard (w/ KB swings and box jumps)
WOD:
AMRAP 10 minutes
3 Hang Cleans
3 Push Press
6 Overhead Lunges (stepping backwards)

Cool down:
Perfect Stretch x 3/leg
Calf Stretch
Cat Scratchers
Band stretch any tightness in shoulders and back