Strength
Barbell row + chip up
Every 3:00 x 3 rounds
10 bent-over barbell row (135/95)
Max set chin-ups
Kettle Hell
5 rounds for time (53/35) CAP 20
With one KB:
5 single arm Russian swings
5 single arm reverse lunges
5 offset front rack squat
5 single arm push press
5 single arm thrusters
Perform all the reps in one arm and then switch.
Midline
Hollow hold pull-over (35/16)
3x12 - rest as needed