400, L-Pull-ups, Back Extensions, Sit-ups on DAY 3

Complete as many rounds in 30 minutes as you can of:

Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

1- 4:18
2- 4:30
3- 4:20
4- 4:28
5- 4:20
6- 4:19
7- 3:41
Seven rounds in 29:52

I ran my 400 pretty easy.  This is where I rested.  Now that I have done it I know I can do it faster.  I cheated on L-pull-ups by crossing my feet and brought eyes under elbows but did not go all the way to the bottom of the pull-up.