3 Sets
10 Singel Arm Russian KBS Unbroken Warm Up Weights
10 Tuck Ups + 10sec Hollow body hold on last rep
10 Light Barbell Good Mornings

A) Front Squat

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

B1) KB Front Rack Step Up

10 reps alternating legs rest 60sec x 3 sets
*low boxes (only the heigh of your knee cap or lower)

B2) Dual Kettlebell Overhead Carry

20m; rest 60sec x 3 sets

C1) Wtd Strict Pull Up

3,3,3; rest 30sec
scale back to strict pull ups or assisted as tough as you can

C2) Single Arm Kettlebell Thruster

20X1; 6/arm; rest 90sec x 3 sets

D) 3 Sets – For Quality

10 Barbell Reverse Curls
20 Banded Tricep Push Downs
30sec Tuck L-Hang