1.) Deadlift-5x3 HAP. Try and beat your best 3 rep from 4/13/16. Dropsets at -40%, hold last rep in fingers for 10 seconds.
2a.) Good Mornings-5x10. Moderate weight.
2b.) 5 sets of pinch plate holds. Hold for :30 seconds each set.
15 min Amrap
20 Russian Twists.
10 Strict Toes to Bar/knee raises.
:30 Plank with diaganol knee cross.
15 Hollow Rocks.