A) 3 sets for quality of:
half kneeling bottom up press x 8-10/side
rest 1 min.
single arm single leg bent over row x 8-10/side
rest 1 min.

B) Partner workout
20 total rounds with double 24/16 kg

5 cleans
10m front rack carry
5 front squats
10m front rack carry
5 push presses

Time cap: 20 min.

*try unbroken rounds
**switch after full rounds

C) Jefferson curl to squat
3x5
slow tempo
rest 1 min. between sets