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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.