Front Squat 6×3
Single Arm Pushups 6×4

Athletes Choice Pullup (ring, alternated grip, weighted, climbing, hand release, etc) 5×5-10
Heavy BB or DB Lunge 5×6 ea leg

12′ AMRAP
30 DB Shoulder to Overhead (15/side) (40/25lbs)
30 Burpees
30 KB Swings (24/16Kg)
30 Rocket Jumps