W/U

skills
GHD
4rds
2 rds doing back ext then two rds doing hip ext
back/ hip ext 6-8
10 KB goblet squats to thrusters

WOD

20 kb swings
2 push ups
18 kb swings
4 push ups
16 kb swings
6 push ups
and so on… push ups end at 20

and kb ends with 2