Keeping the barbell moving...

prep - Foam Roller and Primal move

24 kg Get-up + arm bar and bridge at elbow and hand x 1+1

1 arm 1 leg Push-up x 1+1
pistol x 1+1

Deadlift x 335 x 3, 3, 3
Bench 235 x 3, 3, 3
Neutral grip pull-up + 24kg x 3, 3, 3
(12 kg kb on each foot)

Airdyne x 15 min
(40 sec easy/20 sec sprint x 14 = 1 min recovery)

stretch

Really felt the abs and hollow during the pull-ups

I will not be back squatting again but will likely give zerchers a try soon.