Strength
EMOM 12 minutes
(use the same weight on both if possible; 40-50% of your 1rm back squat)
Even Minutes: Front Squats x 6
Odd Minutes: Back Squats x 10
WOD
AMRAP 9 Minutes
10 DB Snatches
8 Wall Touches
Rest 1 Minute
Tabata
20 sec. work/10 sec. Rest
3 Rounds Total:
Plank
Plank with knees to elbow
Side Plank 20 sec each side
Hollow Hold
Superman
Reverse Crunches
Dead Bugs