Strength
Clean dead lift
5x3
Metcon
For time
24 ghd sit up
18 chest to bar
50m farmers carry
18 ghd sit up
12 chest to bar
50m farmers carry
12 ghd sit up
9 chest to bar
50m farmers carry
*scale up to muscle ups 12-9-6
Accessory
3x
6 back ext 3.1.3.1
30 second db side plank