Wod: 15 min amrap
3 muscle ups / 7 pull-ups/c2b
20 double unders
15 Ttb
20 double unders
20 kettle bell swings
Row 500

Into:
HS BACK SQUAT
After
3sx3r@80-90% of BS

Core buy out:
Horizontal hallow hold on rig (box)
5sx:15-:30 sec hold