Back Squat

4-4-3-3
3 sec pause at bottom (moderate load, nothing maximal)
2 min rest bt sets

B1. Dual DB Neutral Grip Bench

8-10 reps 1 min rest x 3 sets @30x1

B2. Strict Pull ups 

8-10 reps 1 min rest x 3 sets @30x1

Aer Flow - 20 min for Quality

15 cal row
100ft single arm Ovrhead carry L (tough)
100ft single arm Overhead carry R (tough)
3 Dead hang to Inverted
15 russian KB swings 70/55