Warm up
3 rounds
9/6 cals bike or row
12 air squats- 3rd round do Cossack squats

then...
https://www.instagram.com/p/BqJFAXxl-71/
1-2 rounds of:
6-8 Single Arm KB Turkish Sit Ups
6-8 Single Arm KB Z Press
4-6 Half Kneeling KB Windmill

WOD
21:00 EMOM
min 1: 15/12 cal bike
min 2: 10 HSPU or 6-8 piked box hspu
min 3: 12 alternating pistols


Core Finisher
https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets