10 Turkish Get-up @ 60-70% of 1RM (2 x 2L, 2R + 1 x 1L, 1R)
Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
2 Tire flip
10 Mace shovel (5L, 5R @ as heavy as possible in each)
10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each)
5 Pull-up/ Chin-up/ mixed grip (Vary implement/ anchor as desired)
(Up to) 1 minute rest
Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while flipping tires/ moving heavy maces. Use as much of the designated rest in each round as needed to come back strong for the next.
Tire flip: Use assistance as needed, and move aggressively- there is absolutely no value to a casual tire flip. Mace: Start as ambitiously as position and execution allow, and adjust by round as needed.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, “Time under tension”:
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + banded hinge/ Mace Good Morning/ Kettlebell Good Morning
Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. If selecting Good Morning, perform 15-20 reps at skill work/ cool down weights. If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.