4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top
Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
1 x 12 @ heaviest set from above
Set may be broken into 2 x 6 if needed. If range of motion fails, make a minor weight adjustment and continue.
20 Turkish Get-up @ 50-60% of 1RM (5L, 5R x 2)
Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.
And finally, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.