Kettlebell “Short Swing”*:
Climb to a new 5RM using warm-up sets of no more than 10 reps before adjusting weight. Rest as needed, and keep total number of swings under 50 (Ex. 10, 7, 5, 5, 5, 5). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 7 followed by 2 max rep set.
Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 3-4 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep.
Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 10RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.