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
4x5 @75-78%
2-2,5min rest between the sets

B) 7/5/5/5 pull-up
Rest 2min

C) 3 rounds for quality
6-8/side DB see-saw press
10-12 barbell bent over row
8/side one legged box step up (weighted)