A. 3 sets (warm up): 

– 6/side Single Arm KB OH Drop Lunge (foot on 45# plate)

– 10-25sec Single Arm Hang (fx: single arm chest to ring hold) 

– 10 GHD Hip Extension (rtg: 5/leg Single leg Hip Ext) 

B. Front Squat Build to Max for Day 

C. 16min EMOM 

1- 5-8 Cal AB + 4 Front Squat (from the ground) @ 115/73, 135/93, 155/103 

2- 6-10 T2B (Pick the right number for you that allows for sustainable unbroken sets 

 S+S: A. Deadlift 6-5-4-3-2-1 @ 75% 30sec AB @ 85% btw each set No rest going back to the bar B. Single Leg Barbell Glute Bridge 4 x 8-10/leg @ 30X1