3 Sets
Row 1min
20 Glute Bridge bodyweight
10 Ring Body Saw

A) Front Squat

22X1 – at Strict tempo build to a 1RM for the day

B) Wtd Strict Pull Up

build to a 1RM pull up
or perform a max set of bodyweight strict pull ups

C1) Single Arm Dumbbell Upright Row

21X1; 6/arm; rest 60sec x 3

C2) Dumbbell Hammer Curl

20X0; 6-8reps/arm; rest 60sec x 3

D) 4mins AMRAP

Prisoner Step Up (20″/16″)

rest 2mins

5mins AMRAP
Turksih Get Up Alternating Arms every rep (53/35 max loads)