3 Rounds Of:
20 DB Bench Press @25KG
8 Pull ups 1:4 Tempo

3 Rounds Of:
10 Supine One Arm Landmine Press @10KG+Bar
8 Barbell Bent Over Row with Momentum @40KG

3 Rounds Of:
8 Standing Windmill with KB @12lbs
12 Dips
30 Sec Suitcase KB Carry @28KG/arm