7, 5, 3, 3, 3, 3
Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively, and end as heavy as possible for 3 quality, uninterrupted reps.
Kettlebell “Short swing“*
1 x 10 @ 50% of 5RM
5 x 5 @ 5RM
Rest as needed between sets.
And then, as quickly as possible:
150 revolutions Airdyne
50 Jumping pull-up
Breathe specifically, insist on full range of motion in each pull-up, and work as fast as you can.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.