Metcon:
AMRAP in 20min of the ladder:
Run 400m
10 Overhead Walking Lunges (#22.5/15kg DB, x1)
10 Chest-to-bar Pullups
Run 400m
20 OH Walking Lunges
20 C2b Pullups
Run 400m
30...
30...
Etc keep adding +10reps to the lunges and c2b untill the time is up.
Core:
3 Sets for quality:
10-20sec Hollow Hold
10-20 Hollow Rocks
10-20 Russian Twists (#22.5/15kg DB)
Focus on quality movements rather then fast with no technique