SWOD- 12 min to-
A1. Ghd back extensions 10/10/10/10/10 add weight if u can
A2. Strict T2B sub strict knees to elbows sub strict knees to 90 5/5/5/5/5
WOD- 6 min EMOTM
10kb swings 70/53/53/35#
5 hr push ups sub elevated push-ups
Rest 2 min
WOD- 8 min AMRAP
1 fence run
10 barbell rows 135/115/93/43#