10 rounds for time:

4 hspu
6 pistol squat
8 c2b
10cal echo bike

TC: 25min

For time:
100 cal bike

Partner WOD, alternate exercises
30min amrap
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

3-3-3-3-3-3
Overhead Press

find your daly max HSC

Thoracic Flow 2.0 video and Kangaroo Flow video

A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat

3:00 easy run, row or bike
Then normal warm up

Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold

WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull

*25:00 time cap

For time - with an atlas stone

• 30 ground to shoulder

Scale w. D-ball or sandbag

Note weight, stone etc in the notes