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Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for set 2 is a heavy set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets.

#3  Do 4 rounds of:

American Kettlebell Swing         12-16-20-24 reps

DB Nosebreaker                          12 reps

DB Suitcase Carry                      100 meters (1 DB, 50 meters each hand)

Then immediately do 4 rounds of:

Air Squat                  35 reps

BB Bench Press       4-6-8-10 reps (2 sec PAUSE at bottom of each rep)

For bench press, use same weight all 4 rounds.

Then immediately begin 10 rounds of:

Pullup                 11-10-9-8-7-6-5-4-3-2 reps

DB Thruster        2-3-4-5-6-7-8-9-10-11 reps