500m row
3x
20s. hs hold facing the wall
10 banded deadbugs
10 banded DL

set up your bar and HSPU
then do lung opener
2x
20s. all out assault bike
40s. rest

21-15-9 Reps For Time
Deadlifts 102/70kg
Handstand Push-Ups

Time Cap 10 min

Option 2
70/47kg
15-9-6

Option 3
45/35kg
10-7-4