Hinge, Press, Squat, & Pull Circuit (3q)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon & Wed - 40kg singles or 20kg doubles x 6,
Fri - 48kg singles or 24kg doubles x 3:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Clean & Press (seesaw or double)

3. Clean & Squat (single goblet or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

x 3 rounds (Rest 20 breaths between sets)
(30 minutes)
 
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.