A.

-CORE-

10 Hollow Rocks

10 V-Ups

10 Tuck Ins

10″ Hollow Hold

10 Back ext

-Rest 60″-

B.

-Power Snatch- 

4 x 3

15′ Emom

m1: 10 Psnt

m2: 10 Box Jumps

m3: 15 Wall Balls

m4: 15 KBS

m5: Run 100 mts