Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Then, 3 rounds of:
6L 1-arm kettlebell row
3L 1-arm kettlebell push press
:30 sec. rest
6R 1-arm kettlebell row
3R 1-arm kettlebell push press
(Up to) 2 minutes rest
Row and push press are to be completed as heavy as possible, and using the same single kettlebell for both movements in each round- weaker of the two lifts (at designated rep scheme) governs weight. If either lift becomes unsustainable at chosen weight, adjust one interval down and continue uninterrupted.
Then, 3 rounds of:
9L, 9R 1-arm kettlebell row @ 50% of heaviest above
6 Pull-up (Scaled to ability in each 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.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, “Time under tension”:
Max-duration one-arm plank hold (Organized top of push-up)
Brace and/ or balance as needed with non-working arm, and switch arms 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.