Core work

ProctorWOD Euro

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Horizontal Rows (use a racked barbell)
2Turkish Getup

WOD
Accumulate 1 minute of L-sit or L hang

Then:
Core series
For quality:
In & out crunches
Bicycles
Frogs

Scissors
Wide leg sit-ups
Hip raises
Leg & hip raises
Roll up/ V up
Side crunches
Mason twists
Plank
Bow to boat