For those that just have to get a 5th wod in this week -
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Scales - Use Chest to bar with your bands, for L-sit holds, use parallettes or stack a couple plates off the ground. You must accumulate 30 seconds of hold, so yes you will need to do some math while working out.
Follow it up with a little Tabata Run on the treadmill.
Set Treadmill at 12% grade, set pace at 0-30 seconds slower than your best 5K pace. Post MPH to comments.