WOD 5 Rounds:

10 Concentric Sit Ups (3:3)
10 Concentric Push Up (from Hollow position – 3:3)
10 Eccentric Pull Up (:05 sec decent)

Metcon For Time
5 Rounds
9 Burpee Over Bar
7 Power Clean
5 Front Squat
3 Push Jerk
Rx:  135 lb / 95 lb
Rest 1-Min after each round