• 

A. Front squat
In 15 minutes work up to heavy single

Or

Option 2:
Work up to heavy 3 reps

B. 8 min amrap
5 x single arm dumbbell snatch left
5 x single arm oh lunges left
5 x single arm squats left
5 x single arm dumbbell snatch right
5 x single arm oh lunges right
5 x single arm squats right

C. 3 rounds
5 x pull ups (add weight if possible)
10 x leg raises
15 x side bends
20 x banded good mornings