Warm Up
3 rounds
1 min air bike
5+5 reverse lunges
5+5 upright row
25+25m single arm db oh walking R/L

Strength
TGU 3x3+3 reps, building in weights , keeping it light to moderate
rest 1.5-2.5 min bwn sets
ring push ups 3x6-12 reps
rest 1.5-2.5 min bwn sets
3 sets
10 Dumbbell/kettlebell deadlifts + farmers carrying x 30seconds
Rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks
6-8 single arm db snatch per side(one side first)
30 weighted russian twists + 10-15 tuck ups
rest as needed