Warm it up
2x
:30 wall sit
50 yd farmer carry or SA OH carry
10 pillar to planks or 10 close grip push ups
Then
40/34 calorie row buy in or 28/24 cals AAB
1-2-3-4 Turkish get ups (R) or 2-4-6-8 Turkish sit ups
2-4-6-8 strict pull ups
1-2-3-4 Turkish get ups (L) or 2-4-6-8 Turkish sit ups
2-4-6-8 strict KtE or knee tuck (tempo on way down)
WOD
3x
10 back squats (45-50%)
5/5 db rear foot elevated split squats