Simple

Rope, Stuart MacGill "big 3" (bird dog, side bridge, curl up)

12, 16, 24 T, 20, 16 Swing s. Naked Getup

24 kg Pyramid Deadlift s.. +rep 8 kg Press 10, 10, 10
24 kg Goblet Squat #BicepPain
12 kg Prying Goblet Squat

12 kg Pullovers 5, 5
Overhead Walk 15m l+r

Pressouts 10 l+r

"Turkish get-up daily make your hands feel “bigger”