A) 3 supersets of:
-Double kettlebell pendlay row x 8-12 reps
-Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
-rest 90-120 sec between sets-

B) 3 trisets of:
6 (weighted) strict pull-ups
12 push-ups on dumbbells
24 banded pull apart (orange band)
-rest 90-120 sec between sets-

C) Core work
2-3 sets
20-30 sec banded plank hold
10/10 side V sit-ups