1) 3 rounds not for time:
max strict pull ups (5 minimum or weighted if you can get 10 or more strict)
5 dragon flies

2) 5 rounds for time:
Run 200m
20 push ups
50 double unders

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run- 2 x 200m 2 x 400m 2 x 800m 2minute rest
Tri- bike – 3 x 3 miles with 3 minute recovery spinning