7 rounds of:
Right side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
Left side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
(Up to) 2 minutes rest
Today, perform each set at heaviest possible 3-rep push press (weight may change each round as needed). If push press set requires interruption or position breaks in Turkish Get-up, adjust weight and continue safely. Right side + Left side = 1 round.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Bar hang (alternating with)
Count reps in all 4 pull-up rounds- keep effort high and pace strong, and attempt to match throughout. Each drop from the bar in the hanging rounds = 10 burpee and minus 10 reps pull-up.
And then, 2 minutes of:
Extended arm mace hold (8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne + 10 burpees. “Position break” = hands below hips, arms bent past 90 degrees.