Single Arm KB Swing: 5 x 8 ea side
Front Squat: 6 x 3
Wide Grip Pullup: 6 x 7 (use bands if difficult or additional weight if necessary to challenge)
As many rounds as possible in 10 minutes:
5 Deload Pushups
Barbell Thruster w/ 44 lbs (8 reps for women; 10 for men)
20 Lateral Hops over mini-hurdle