Core – 3x 

10 vsnaps 

10 vtucks 

10 side vups 

10 hollow rocks 
Strength 

Emom 10 min 

Even 5 back squats ( heavy )

Odd 1 leg less rope climb 
Wod for time :

100 /80 cal row 

75 push-ups 

50 thrusters 75/55

25 bmu / 25 ctb 25 parallette dips