Perform 30 total reps of the most challenging variation possible, only scaling the movement when completion of 2-3 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep.
Chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, strict, negative. No kip.
Then, timing each, complete 6 rounds of:
Match output as long as possible, and effort throughout. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Partition and intersperse sets as desired, keeping minimum shin hop/ jump set to 10, and minimum hollow rock set to 30.
*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
**Begin with shins and tops of feet on the ground, arms tight, and posture strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.