A. Cluster front squats – 3 sets of 3.3.3.3 @ 65%. (Rack the bar and rest for 10 seconds between each set of 3.)
B. 3 rounds for time of:
15 push-ups (scale up to HSPU if desired for stronger athletes)
15 Russian KB swings (70/44 or scale as needed)
15 strict chin-ups (modify rep number if needed)
15 Russian KB swings
15 DB presses OR push presses (do as many strict as possible) with 2 DBs
15 Russian KB swings.
This is a fair number of swings, so be smart about your weight choice!