(Photo: Ten degrees Fahrenheit, unstable footing, too much clothing, and still a better hinge than most CrossFitters.)
5 rounds of:
3 Front squat @ (up to) 75% of 2RM
5 Back squat @ same
5 Pull-up
1 minute rest
Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up in each round.
No lazy lifts, no easy reps.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, 5 rounds of:
4-position kettlebell squat drill:
3 Kettlebell front squat (Left)
5 Kettlebell back squat (Left)
3 Kettlebell front squat (Right)
5 Kettlebell back squat (Right)
3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds, only as actually needed, and under :20 sec.
If movement or transitions are unfamiliar to you, please refer to the linked video. Each set should pose a significant challenge; weakest lift/ transition governs weight. Have scaled options (up or down) nearby so as to minimize wandering.
And then, 5 rounds of:
2 Pull-up
10 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
Pull-up is scaled to full ability in each round; Put in what you expect to get out. Straight jump may get lower, but should not get lazy.
And finally, “Time under tension”:
50 cat/ cow stretch + 50 Abmat sit-up
Abmat sit-up is any variation you choose, and is geared towards active cool-down as well as “sit-up”. Mind position and mechanics, and draw value. Intersperse cool-down movements in either 10- or 25- rep intervals if desired.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!