Core Strength:
EMOM for 10min:
Even: Max L-sit hold, when you drop continue with plank until the minute is over.
Odd: Rest

For max reps:
3min AMRAP:
5 Thrusters (#40/30)
5 Pullups
-Rest 1min
3min AMRAP:
4 Thrusters (#50/35)
4 C2b Pullups
-Rest 1min
3min AMRAP:
3 Thrusters (#60/40)
3 Bar Muscle-ups

For time:
One Arm KB Swings (#16/12)
Run 200m
KB Lunges