500m row, then
3 Rounds, 30sec ea:
Cossack squats
Bird dogs
Scorpion kicks
Yoga push ups
6 Rounds:
1:00 : 12 Pistols, Alternating (weighted if possible)
2:00 : 6 Strict pull ups (Chest to bar, if possible)
3:00 : 12 GHD sit ups
4:00 : 6 Handstand push ups (strict and/or Deficit, if possible)