WU: Core tabata (20s on 10s off)
Russian Twists 25/15
Sit ups
Hip ups
Hollow hold

Strength:  Work up to a 1RM OHS
*If you get to your max quickly, spend the rest of the time stretching, working shoulder position over head and setting up for conditioning.

Cond:  For Time
1000m row
50 Cal Bike
40 KB swings (American) 50/35#
30 CTB Pull ups
20 Front Squats 185/125#
10 Strict HSPU
*scale where needed