Core – 

100 Russian twists 

100 Spider-Man planks 

Strength – 

Ascending ladder 

Bench press 

10-8-5-4-2
Squat cleans 

10-8-6-4-2

WOD 

12 minAMRAP
12 power snatches 115/75

12 toes to bar 

12 bar facing burpees