75 GHD sit ups (not for time)

20 DU's
1 Clean (heavy)

Glute Ham Rises: 3-4x5-10

DL: 3x10

PartnerWOD
100 Back Squats 60/40kg*
80 Toes 2 Bars*
60 Hang Power Cleans 60/40kg*
40 Knees 2 Elbows*
20 Bench Presses 60/40kg

10+10 Scale
10-15 Barbell Glute Bridge
10-15 Back extension with 3s. pause (ghd)

Power snatch: 5x3

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

gym goat (5)

Power(16)
pause sq-3x2 w/3 sec pause
floor or strict press-5x2
def deadlift-5x1

Metcon/comp(13)
400m run
50 du's or 150 single unders
50 ghdsu or 50 mb sit up
400m run

Finisher
50 kneeling crunch
1 min hip distraction
50 band pull a parts

EMOM x10
2 Front squat

Row 1000m
Rest 120s.
Row 750m
Rest 90s.
Row 500m
Rest 60s.
Row 250m

(Hr: 65-80%)