A. With a partner, for an 18 minute AMRAP:

18 burpees

18 front squats (115/75 lbs)

18 deadlifts (same bar).

Modify the barbell weight to approx. 40% of your max front squat. Divide the reps as you see fit. One person works at a time.

B. Core work:
10 round Tabata (20 sec work, 10 sec rest) of alternating intervals of hollow rocks, and arch holds
Then:
10 round Tabata of alternating right side arch hold or side plank, and left side arch hold or side plank.
(The side arch hold is the same idea as a hollow or arch hold, but you’re lying on your side. This is a more difficult movement than a side plank. Scale side planks to the knees.)