Core

3 rounds (not for time)
12 deadbugs (6 per side)
8 squats with front plate raise (3 sec pause at bottom)

Metcon

21-15-9

Toes-to-bar

Overhead squat

*10 minute time cap

Metcon

16 minute AMRAP

500m row

20 single arm russian kettle bell swings (53/35) (10 per side)

20 singe arm kettle bell thrusters (10 per side)

10 burpee box jumps (24/20)