A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering