2, 2, 2, 2, 2
Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find a final number, take them. Conversely, if 2RM is reached in set 3/ 4, do not finish remaining sets. Reminder: Position, execution and true lock-out govern weight.
Then, 4 rounds of:
2L, 2R Kettlebell push press @ (up to) 75% of Turkish Get-up 1RM
4 Pull-up (Most challenging variation possible- no easy rounds/ reps)
12 Straight jump (Jump + land + stand = 1 rep)
:20 sec. rest
Lock-out governs weight in push press, and range of motion governs variation in pull-up. Jump as high as possible and receive the floor in each landing. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 9 rounds of:
:20 sec. L-sit
:20 sec. bar hang (Scale to ability)
:20 sec. rest
If L-sit goes out the window, adjust to hollow hold. If bar hang goes out the window… figure out how to continue to hang from the bar.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!