Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
And then, immediately and in order:
100 reps unweighted level-change
100 reps kettlebell kayak* (25lb. W, 35lb. M)
And then, Airdyne:
1 minute @ max effort
1 minute rest
:45 sec. @ max effort
:45 sec. rest
:30 sec. @ max effort
:30 sec. rest
:15 sec. @ max effort
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.