3 sets GHD situps w/ 3 sec pause at parellel on descent (stay in control!!) x 10
 Weighted Russian Twists, weighted x 10
Othen
12 min. working to 6 rep FS

then for time
4 rounds 

 30 alt. DB Snatch 35/25

 20 Box jump, step down 24/20

 10 DB S2OH 35/25