at the gym version & #Anywhere version

1.
Conditioning
5 rounds starting every 5 minutes.
10 Single arm alternating Devils press
10 Single arm over head squat (R)
20 Single arm alternating Snatch
10 Single arm over head squat (L)
10 Burpees over something

*Use whatever equipment you have, the weight will determine your pace. The faster you go - more time to rest.

2.
Core
EMOM7
4-8 One legged V ups
4-8 V ups
4-8 Tuck ups
4-8 sec hollow hold

*One round starts every minute. Try to do unbroken rounds. You should have at least 25 sec rest between rounds.