Buy in:
3 sets:
10 Windmills
15 GHD sit ups
45sec HS hold (nose to wall)

Strength:
3 sets: (45-60 sec rest between set)
12 Front Squat * 12 Bulgarian lunges
*one sec pause at the bottom of each front squat

Conditioning:
4 rounds:
15/20 Calorie row (ALL OUT)
30-60 sec recovery
Power clean 1.1
2 minute rest