Complete as many rounds as possible in 6 minutes of:

12 power cleans

21 squats

Row 500 meters

30 bodyweight bench presses

4 rounds

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

REST DAY

The idea that a ‘weak core’ is the reason for low back pain arose from a series of studies developed by Paul Hodges and Carolyn Richardson which found that people with low back pain often had structural and functional changes to the transversus abdominus (an ab muscle). However these studies have been misinterpreted and have since been heavily disputed.

12 minutes of:

20 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

Grace

30 clean and jerks for time

14 rounds for time of:

10 double-unders, 100 singles

Rest 1 minute

21-18-15-12-9-6-3 reps for time of:

Double unders or tuck jumps

Ring push-ups

Shoulder press 3-3-3-3-3 reps