Core in a different way

E.M.O.M x 12:

min 1 = Left KB/DB over head hold, right KB/DB suitcase hold-30 sec

min 2 = Left KB/DB front rack hold, right KB/DB front rack hold-30 sec

min 3 = Left KB/DB suitcase hold, right KB/DB over head hold-30 sec

METCON

E.3.M x 6:
1 Dual KB/DB complex
RUN 200 m