METCON
8 min AMRAP
7 Power Snatch (155/105#)
5 Deficit HSPU (4/2″)
3 Burpee Muscle-up
Immediately followed by:
5 min to find a
3RM Shoulder to Overhead

CORE
Complete the following, not for time:
100 Hollow Rocks
100 Russian twist (weighted)
50 Russian swings
In as few sets as possible. Alternate movements as often as needed.