Quality work 1.

3 rounds for quality:
8+8 single leg double db deadlift
6 barbell shoulder press
40m heaviest possible sandbag/ kb front rack carry
– rest 2min

Quality work 2.

3 rounds for quality:
3 weighted chin up
6 db bench press
40+40m kb overhead carry (heavy)
– rest 2min

Core

3-4 rounds for reps 20sec on/20 off

shoulder tap plank and jack
hanging bicycle crunch
russian twist