3 Sets
30sec Superman hold
10 Half Kneeling Landmine Twist/side
5 Split Stance Good Morning/leg

A) Front Squat

21X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-3mins (build from last week) x 3 sets

B1) Kettlebell Front Rack Front Foot Elevated Split Squat

3-6″ step; 2121; 4-6/leg; rest 60sec x 3 sets

B2) Single Arm Farmers Carry

30m/arm; rest 60sec x 3 sets

C1) Semi Supinated Strict Ring Pull Up

21X2; 3-5reps; rest 60sec x 3 sets
*use assistance from a partner that spots you from behind

C2) Single Arm Kettlebell Z Press

21X2; 4-6/arm; rest 60sec x 3 sets

D) 3 Sets – For Quality

15 Hammer Curls 1010
20sec L-Sit on Parallattes