Bench press

4×5@~80%

*5 Strict Pull-ups after each set (add weight if possible)

 

then

 

5 rounds for completion:

100 ft Single arm overhead KB carry R

100 ft single arm overhead KB carry L

100 ft sled push

15 KB squats (single or double KB)

”Justin”

30-20-10

Back squats @ bodyweight

Bench press @ bodyweight or 3/4 for women

Strict Pull ups

*Scale weights as needed to make this workout challenging but doable within an hour and without sacrificing movement quality.