Core -x3

20 sec hollow hold

20 vtucks

20 sec supernan

Strength

5×3 Back squats

5 sec pause (ramping )

Wod

16 minute AMRAP

Devil Press (50, 35lbs)

Alt. DB Step-ups (24, 20in)

2/2, 4/4, 6/6, 8/8, 10/10, etc