WOD 1 For time:
-1 mile Run * or sub rowing
-30 Back Squat 155/225 *from the rack (Use no more than 65% 1RM back squat)
-2 runs up Baltimore hill *sub rowing
WOD 2= 3 rounds for quality:
-25 Hollow Rocks + 20 seconds hollow hold
-20 Side plank dips, each side https://www.youtube.com/watch?v=LgaYt4Hi6-g
Rest as needed
Get as much range of motion as possible on what ever side plank dip variation you choose
For rounds 2 and 3, use the GHD sit up.
Beginners accumulate 20 s in a GHD sit hold with body parallel to floor
Advanced can do 10-25 GHD sit ups according to ability followed by Hollow hold.