5×3 Pendlay Row
5×4 Split Press
3 Rounds
:40 Max Rep. RKB Swing Alt. Arms
:20 Rest
:40 max Rep. Thruster With KB
:20 Rest
:40 max Rep. Sit Up With KB
:20 Rest
:40 Max Rep. Lunge With KB
:20 Rest
*** All movements are to be done with one KB/DB. Choose however many reps you want to do with each arm.