1a) 4X5 Barbell Bent Over Rows – rest 60 seconds

1b) 3X3 Tempo (3 counts down, 3 count pause in the bottom, 3 counts up) Kettlebell Overhead Squats (each arm)

12:00 AMRAP of:

21 DB Snatches (alternating) 22.5/15kg
14 Box Jump Overs 24/20″
7 Bar Muscle-Ups