Core – 3xmax set unbroken toes to bar 
Strength -x5 

20 Bent Barbell Rows (115/75 lbs) 

1 Walk around gym with 2x 50/35 held over head 
WOD – 

2 Rounds for time:

40 GHD sit ups( abmat )

40 Russian Kettlebell Swings (70/53)