MIDLINE 

3-5 SET FOR QUALITY OF:

20” HOLLOW BODY

10 HOLLOW ROCK

10 V-UPS

20” SUPERMAN HOLD

8 REVERSE HOLLOW ROCK

8 GHD HYPEREXTENSION PAUSE 3” TOP POSITION

STRENGHT

F.SQUAT  (light weight to 1 RM)

5/5/3/3/2/2/1

WOD OPEN WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:
-Squat clean (165lb / 75kg)
-Jerk (165lb / 75kg)