SWOD: Hollow Rock.
Practice the position lying, standing, hanging, etc. Then go for max time on the floor, using a partner to check to make sure you spine stays extended and lower back flat against the floor the entire time.
Metcon: Try to add weight each of the 15 sets:
-Shoulder Press 1-1-1-1-1
-Push Press 3-3-3-3-3
-Push Jerk 5-5-5-5-5
Complete all sets of one exercise before moving to the next. Make sure you get a proper amount of rest (at least 2-3 minutes between sets). You will need it in the later rounds.
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