Metcon

4 x 4min of work/ 3min rest

A)
10 kb goblet squat
10 jumping pull up

adv: 8 pull up

B)
15 alternating db snatch
10 burpee

C)
2 wall climb
10 v-ups

D)
25 double db shoulder to overhead
10 t2b

Core

AMRAP 6 for quality:

12 alt. banded dead bug
30+30sec db side plank hold

https://m.youtube.com/watch?v=wCwn7-Z-XjE&pp=ygUOQmFuZGVkIGRlYWRidWc%3D

https://m.youtube.com/watch?v=2WxwO9E93wI&pp=ygUSRGIgc2lkZSBwbGFuayBob2xk