Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold