Core:
Tabata Alternating left/right
Side Plank

Weightlifting:
Front Squat (1-1-1-1-1-1-1)
1 Lift Every 90 SEC
Establish a new A RM with the given time

Metcon:
Chipper for Time
50 Air Squat
40 Abmat Sit up
30 KB Swing (Russian) 53/35
20 Burpee
10 L-Arm KB Snatch 53/35
10 R-Arm KB Snatch 53/35
20 Burpee
30 KB Swing 53/35
40 Abmat Sit up
50 Air Squats

Rx+: Metcon (Time)
Chipper for Time
50 Jumping Air Squat
40 Abmat Sit up 45/25 Plate
30 KB Swing ( Russian) 53/35
20 Burpee Box Jump 24/20
10 L-Arm KB Snatch 53/35
10 R-Arm KB Snatch 53/35
20 Burpee Box Jump 24/20
30 KB Swing 53/35
40 Abmat Sit up 45/25 Plate
50 Jumping Air Squats