9, 7, 5, 3
With form and full range of motion intact, perform each set as heavy as possible without interruption. Rest as needed between sets.
Then, 4 rounds of:
8 Dumbbell push-up row @ 1/2 BW* (Or 8 standard bodyweight row)
4 3/1000 bodyweight row**
20 Kettlebell swing @ 45lb. W, 65lb. M
*1/2 bodyweight is distributed 50% in each hand (Ex. Weight of 200lb.= row of 100lb. @ 50lb. L, 50lb. R)
**In the 3/1000 row, we hold ourselves 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.