1) 3 rounds not for time:
max strict/weighted pull ups (5 minimum)
25 sit ups

2) 5 rounds for time:
Run 400m
10 hand stand push ups (sub is 20 regular push ups)

Endurance WOD:
(3 hours before or after completing Performance WOD)
Run: off
Tri: Bike 45 minute (record distance)