Workout

Training day 1
Kettlebell Turkish get-up : 3 sets 3 reps
Lateral box jumps : 3 sets 20 reps
Dumbell Bulgarian split squat: 3 sets 10 reps
Barbell squat : 3 sets 6 reps
Dumbell lunges : 3 sets 15 reps(each leg)
Calf raise : 5 sets 30 reps
Ab-rollouts : 3XF

Training day 2
Kettlebell clean presses : 3 sets 12 reps (each arm)
Push press : 3 sets 10 reps
Push-up : 3 sets 25-30 reps
Handstand push-up: 3 sets 2-5 reps
Muscle-up: 3 sets 7-10 reps
Chair push-up: 3 sets(failure)
Suspension rows : 3 sets 20-25 reps
Pull-ups : 3 sets (failure)
Standing dumbell lateral raises : 3 sets 12 reps
Barbell shoulder press : 3 sets 10 reps
Leg scrissors : 3 sets(failure)

Training day 3
One arm kettlebell press : 3 sets 20 reps (each arm)
Barbell floor press : 3 sets 10 reps
One arm dumbell chest press: 3 sets 8 reps
Dumbell flyes : 3 sets 8-10 reps
Barbell rows : 3 sets 10 reps
Barbell deadlift : 3 sets 8 reps
Dumbell rows: 3 sets 10-15 reps
V-sits : 3 sets(failure)