5 x 2 @ (up to) 85% of 1RM, each with a full 3/1000 at top
1 x 5 @ 75%, each with a full 5/1000 at top
Rest as needed between sets. Perform all counts to full-term in strong, organized positions. All sets are to be performed uninterrupted.
Then, 4 rounds:
32 Hollow rock/ Superman rock (Alternate each round)
16 Squat (With kettlebell in 1/2 halo position– 35lb. W, 55lb. M)
8 Pull-up/ Mixed grip (Scale to ability in each round)
Use the most difficult pull-up variation possible in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.