60 Mace 360
Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, and adjust weight immediately if position breaks.
Then, 6 rounds of:
Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip. Pull-up: Scale to ability (up or down) in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
60 Hand-to-hand tire smash @ as heavy as possible
In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, hit the tire like you mean it, and attempt no rest.
And finally, “Time under tension”:
Max-duration bar hang
Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.