Front Squat

6 min EMOM
5 reps at 60% of max

Grind

16 UB Alternating Step ups 24/20 DB in hands (tough weight)
30-45 sec Sorenson Hold on GHD
30 sec rest
10 Dual KB Front squats 55/35
1 min wall sit
2 min rest
x 3 sets

Single Leg EMOM

16 min EMOM
1st min 10 Double leg RDL 135/95 @20x1
2nd min 10 GHD Sit ups
3rd min 12 alternating pisols weighted 35/20
4th min 30 sec Hollow hold (10lb Plate OH)