Monday & Thursday:
Pullups, single bar dips, goblet squats, suitcase carry KB mile
Tuesday, Wednesday, Friday:
Kettlebell swings
Suitcase carry KB mile
The KettleBell mile is a suitcase carry (I use a treadmill on a slight incline), changing hands when necessary. If the mile takes more than twenty minutes, use a lighter bell next time. Once the pace gets to 15 minutes or less, move to a heavier bell.
Try carrying a suitcase welder through a barge with a 3 ton come along and all your other tools and get back to me