A. Double KB front squat – 3×5, as heavy as possible.
B. Back squat – 6×3@78%.
C. With a partner, for time:
Row 1000 m (alternate every 250 m)
60 push-ups / other partner sits in bottom of squat while not doing push-ups
60 pull-ups or ring rows / bottom-up KB hold (video)
60 overhead plate lunges (45/25) / bar hang
60 Russian KB swings / plank hold on hands
6 laps partner carry (total).
One person works at a time on the first movement, and the other person performs the second task.