8, 6, 4- 4- 4- 4
Rest as needed between sets. Begin at moderate weight (50% of bench press 1RM) and lift as heavy as is sustainable through the sets of 4. Weight increases each set (denoted by commas between) until 4, and then, position considered, remains the same (denoted by dashes).
Then, 3 rounds of:
12 Bodyweight row
24 Superman rock
12 Kettlebell deadlift @ minimum 1/2 BW
24 Hollow rock
12 1-arm kettlebell swing @ minimum 1/4 BW (6L, 6R or hand-to-hand)
Move meticulously, and work hard- scale kettlebell deadlift and 1-arm swing to ability, minding the minimums set above. If rest is needed, take it after deadlift or swing, and keep it under :20 sec.