WOD

Mobility
BB Smash: Traps, Triceps, Forearms
Scorpion Twists
Spiderman w/ Twist
Kneeling Stretch

Strength
3 Sets
12 Banded Strict Chest to Bar
10/10 Pike Leg Lift Over KB
15 GHD Hip Extensions (weighted if possible)
15 Hollow Hold Pulldowns

(2) https://youtu.be/WbefuM-AlhE
(4) https://www.youtube.com/watch?v=F_Tr45dImsA

Conditioning
For Time:
1000m Row
Rest
800m Row
Rest
600m Row
Rest
400m Row
Rest
200m Row

Rest half of the time you worked during the interval.
Start with a slow pace and increase your pace each round – you should be able to sustain the pace the whole duration of that interval.