6 rounds of:
Today, squat weight mirrors swing weight in each set- Position considered, both sets are uninterrupted. Move seamlessly from swing to squat, and then rest.
Then, 4 rounds:
Use the most difficult pull-up variation possible in each round.
Suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.
And then, 2 non-lazy rounds of:
2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms only)
*”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.