500-meter row

then

3 rounds for time of:

10 PVC Snatches

10 GHD Back Extensions
10 DB Shoulder Press

WOD

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

Stimulus and Strategy:
Today’s workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.