I clearly forgot to write down the weights for the first WOD but I can tell from my time that they were on the heavier side and my wimpy butt was resting quite a bit. The SL Deadlift is Stiff Legged DL. The bench on the second WOD was the same as the Pendlay Row. The midline program was an app I downloaded and completed every day for a month. Definitely made my abs stronger and more defined. There’s a ton of apps like that out there, just search in the app store for 30 day programs. 

Hang Power Cleans —-> Upright Row
Narrow Grip Bench —-> Narrow Handed Push Ups
Pendlay Row —> Banded Row or Bent Over Rows or Banded Pull Aparts