A) 10 min practice support position
B) 4-6 rounds as able
-1) 20 GHD situps
-2) 10 alt. pistols (weighted as able)
C) 4 rounds
-1) 10 good mornings (45/35)
-2) 10 candlestick rolls (use your hollow position)
http://gymnasticswod.com/content/roll-candle-stick