Warm-up for the following.
Then
AMRAP - 18 Minutes
300 Meter Row
6 - Muscle Snatches (75/45)
9 - Strict Presses (75/45)
12 - Plate Front Raises (25/15)
EMOM - 12 Minutes
Minute #1 - 40sec Hollow Hold
Minute #2 - 15/15 Weighted Russian Twist
Minute #3 - 30 Knee Tucks
Minute #4 - 20 Toe Touches