3 Sets
20 Russian KBS Unbroken Warm Up Weights
10 Rower Pike Ups
5 Single Leg Good Morning/leg (PVC loading if needed to work balance)

A) Front Squat

22X1; 3 reps every 2:30 x 3 sets

B1) Front Rack Step Up

3-5/leg; rest 60sec x 3 sets
*low boxes (3″ below the height of your knee cap or lower)

B2) Mixed Kettlebell Front Rack Overhead Carry

20m/arm; rest 60sec x 3 sets

C1) Wtd Strict Pull Up

5,5,5; rest 30sec
Scale back to strict pull ups or assisted if needed

C2) Single Arm Landmine Push Press

8-10reps/arm; rest 9s0ec x 3 sets

D) 3 Sets – For Quality

16 Alternating DB Curls (8/arm)
10 Diamond Push ups
30sec Wtd Hollow Rock (light DB or plate in hands – scale back to no weight))