WU: Core Tabata
Russian twists
Sit ups
Hips ups
Hollow Hold
 
Strength: 5×3 Push Press
*Work to heavy triple
 
Cond: Partner Wod FT
50 Squat cleans 135/95
50 TTB
40 Squat cleans 155/115
40 TTB
30 Squat cleans 185/135
30 TTB
20 Squat cleans 205/155
20 TTB
10 Squat cleans 225/175
10 TTB
*Scale the starting weight to a load you can manage at the end.  V-ups in place of TTB.