1. Bench Press sets of 1

2. 10 front squat 225/145 rest 60 sec x6

3. 60 chest to bar
    row 1500m
    40 deadlifts 315/205 (steel plates if possible)

4. 15 kb swings 80/55 on even minutes
    10 toes to bar on odd minutes
    20 minutes

5. 3 rounds
    10 hspu (two 45s a side/ 45 and 25 each side)
    10 box overs 30/26
    rest 3 min
    45 weighted ring dips 35/20