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)