8 min amrap-
Strict HSPU/Strict DB press/pike HSPU
Renegade row

Rest 3 minutes

Wherever you get to, come down from that point. Example- if you get to the round of 12 in the first amrap, then do 12 back down to 2 for time

Core work
Tabata 8 mins
Alternating v-ups
Russian twists
Bicycle crunch
Bench in and outs