Warmup, then:
A. “Jackie”
For time:
1000 m row
50 thrusters 45/35
30 pull-ups
B. 4 sets each of:
10 hip extensions on the ghd
Rest :45 sec
3 ring dip negatives (hold 3 sec at top of dip/take 3 sec to descend/hold at bottom for 3 sec) Rest :30 sec
10 tuck to v-up’s
*alternate between exercises