4 Giant sets of:
5-10 Strict HSPU (scale ROM/2-3 neg./Pike HSPU)
10-15 3-Point rows (with Backpack, DB, KB)
6-10 Step ups + High Knee (each side)
Rest 90s
12mim EMOM:
1) 45s bottom of Squat hold (active)
2) 30s HS hold
3) 20s single leg RDL hold / Side
4) 15s Y-W-T hold each (evtl. wtd)