Conditioning

6 x AMRAP5 with 2 min rest
Alternating between A & B

A) AMRAP5
Row/Bike 15/12 cal
12 Box jumps
9 Thruster

B) AMRAP5
Run 200m
12 Wall balls
9 T2B

Barbell @42.5/30

Core

EMOM5
5 V ups / tuck ups
5 hollow rocks
5 sec hollow hold

*everything unbroken. Add or reduce reps if too easy or too hard.