4 rounds of:
Regardless of path, each round may include up to 1 minute rest. Mixed-grip may be used as desired. Start with the most difficult variation possible, and only scale if position fails; Make any needed adjustment between rounds, not during.
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:
Extended-arm mace hold (8kg. W, 10kg. M)
And then, 1 max rep set of:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Pause/ rest in the bottom position as desired. There is no kip in the bodyweight row- keep the hips fixed.