40 360 sit-up (or, if absolutely needed, 60 hollow rock + 20 v-up)
Then, 10 rounds, each on a 1-minute descending clock:
3 3/1000 Bodyweight row
5 Double kettlebell swing clean + front squat @ 50% BW
Complete the 8 reps with meticulous quality and strong pace. Rest the remainder of the minute. Note strongest and weakest time to completion, and examine the reason for the drop. If the 8 reps cannot be completed within the minute, move one weight interval down and continue.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, skill work:
Double-under
Tumbling (Front roll, back roll, side fall)
Kettlebell llfting (Snatch, windmill, “Odd Lifts”)
Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as wp-contentropriate. Spend enough time to note improvement.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!