5 x 5 @ 75% of 2RM from 06/15/15
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.
Then, 4 rounds of:
6 Chin-up (Scaled to ability in each round)
8 Burpee/ Burpee variation
10 Slam ball @ 15lb. W, 25lb. M
12 Jumping pull-up
1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace)
Transition seamlessly from movement to movement- endeavor to save rest for the rest round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
If rocking movement breaks position, finish remaining rounds in a strong hollow hold. No lazy rounds.