At a challenging weight, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure 8
Overhead swing
Swing clean and press (5L, 5R)
Halo
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, select a heavy weight- governed by the weakest of the lifts- that allows for strong, safe positions. Rest up to 10 sec. between each movement.
Then, 6 rounds of:
5 reps weighted, strict, or negative pull-up
:30 sec. rest
Start with the most challenging version possible, and scale only if it fails. Choose a weight that allows for uninterrupted completion of 5 high-quality reps; There is no kip of any kind in a weighted pull-up. Demand full range of motion in each rep on all variations.
Then, for time, 4 rounds of:
4 Tire flip
8 Dip
12 Jumping pull-up