Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)