You Need a Strong Core!

Complete 4 Rounds for Time:
400 meter Run
7 Single-arm Kb OH Squat (40/30), R arm
7 Single-arm Kb OH Squat (40/30), L arm
4 Bar Muscle-ups

Accessory Work:
30 Push-ups
Accumulate 3 minutes of Plank Holds, any style
30 Hollow Rocks
Accumulate 3 minutes of Bar Holds, any style
Accumulate 3 minutes of isometric Squats
*Complete this work in any order.