Front Squat 6 x 4
increase weight from last week. build up to heavy 4

Superset with

Hip airplanes 6 x 8/ with controlled tempo 1:2:1:2

either (regression) assisted full airplane 1:50
or (advanced) full airplane 2:10

superset with

bodyweight windmill 6 x 3/ (mobility focus)

3 min sets
22 min