Climb to a new 1RM using warm-up sets of no more than 5 reps (each arm) before adjusting weight. Rest as needed, and keep total number of lifts under 40. (Ex. 5L + 5R x 2, 3L + 3R x 2, 1L + 1R x (up to) 4)
Then, 10 rounds of:
Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately perform squat and sit-up.
And then, as quickly as possible:
Sets may be broken and interspersed into 5 x 10, or 2 x 25.