4 rounds of:
1 minute Farmer hold @ minimum BW
1 minute double kettlebell rack hold @ minimum 3/4 BW
1 minute rest
Perform 4 total rounds- two Farmer, and two rack hold, alternating between them each round. Any rest taken during work round comes off the minute in between. If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.
Then, 4 rounds of:
When possible, take less than the full minute allowed in each round, provided it doesn’t impact your performance in the subsequent rounds. Keep the effort high, and hustle in transitions between movements.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M
Today, dumbbell or kettlebell is held directly over chest. 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.