Warm-up: hip circle/pull aparts, frog hops
A. 20min EMOM of: odd – 1 snatch at 70-80% of 1RM, even – 8 American KB swings
B. 3 back squats + 1 BTN jerk – find a heavy but pretty set in 20min
C. 8:00 abs! 2 rounds, 1:00 per movement of T-tilts, reverse crunches, plank hold (add weight if you want) and v-ups!