4 rounds for quality of:
10 R Turkish Sit-ups, 50/35 lbs
5 Front Squats, 65% 1RM
Row, 500/400 m
10 L Turkish Sit-ups, 50/35 lbs
5 Back Squats, 65% 1RM

This is a for quality workout and it’s not intended to be done for time. The Turkish Sit-up is intended to be done at a moderate load so you’re able to get all 10 reps done in an unbroken set. The front squat and back squat have a listed percentage but again the weight should feel moderate and easily done in an unbroken set. These will come from a rack and adjust the weight as needed between each movement.

Post Work
3 rounds for quality of:
10 Shoulder Y’s
10 Shoulder T’s
10 Shoulder W’s

You may use mini bands, small plates, or even crossover symmetry to get this done. Work from one exercise to the next and rest as needed between rounds.