A. 9 min emom
1st 30 sec handstand hold
2nd 30 sec banded side steps (15 sec each direction)
3rd 30 sec hollow hold

B. Every 2 min for 10 min
10 x back rack lunges (starting around 50% of 1rm back squat
+
10 ring rows

C. 6 rounds
In 1 min
10/7 cal bike
Max dumbbell thrusters 2×15/10kg
Max t2b

1 min rest

Alternare between thrusters and t2b. Score is total thrusters and t2b.