On a 6:00 clock
20 jumping jacks
10 groiners
10 hollow rocks
10 Superman
5 PVC overhead squats

2 sets
5-8 GHD sit-ups

1 set
5 good mornings (unweighted)
5 good mornings (pause at end range)
5 hip extensions or good mornings (full speed)

12 step-back lunges off a plate
10 single-leg squats off a box
8 ring or rig-assisted single-leg squats
1:00 single-leg squats

2 rounds for time:
50 GHD sit-ups
60 hip extensions
70 single-leg squats

Intermediate:
30 GHD sit-ups
40 hip extensions
50 single-leg squats

Beginner:
40 sit-ups
50 good mornings
60 air squats