A. Back squat + 3 sec Pause back squat (2+1). Work up to a difficult weight and perform 4 sets 

B. “Filet”

As many rounds as possible in 7 minutes:

7 Kettlebell Swings (70/53)

7 Atomic Sit-ups (25/15)

REST 2 MInutes, then:

C. “Ribeye”

As many rounds as possible in 7 minutes:

7 Hang Squat Cleans (135/95)

7 Push-ups