Quick Day

Warmup: Z, Pumps, Bar hangs
OHSQ 2 x 5
32kg DL 2 x 5
BHR 2 x 5

12kg Armbars 2/2 + hip circles, neck rotations, shoulder rotations, ASLR

Turkish Get-ups: weighted ladder
16kg, 20kg, 24kg x 2sets of 1/1rep

Deadlift: Cycle #4 Workout #9
205lb x 5
205lb x 3