4 rounds for quality of:
10 R Turkish Sit-ups, 53/35 lbs
5 Front Squats, 65% 1RM
Row, 500 m
10 L Turkish Sit-ups, 53/35 lbs
5 Back Squats, 65% 1RM

For quality and no stress on the clock. The turkish sit up is meant to be done with a moderate load where you’re able to get all 10 reps done in an unbroken set. Great way to work midline and shoulder stability. The front squat and back squat have a listed percentage but again the weight should feel moderate and easily done in an unbroken set. Squats will come from out of a rack and adjust the weight as needed between each movement. The row should be done at a moderate pace and for this, you can easily modify it to any other mono structural movement.

Post Work
For quality:
200 Banded Leg Curls
200 Seated Calf Raises