5 x 10 @ 65% of 2RM (double overhand grip)
Rest as needed between sets. If sets require interruption based on grip failure, rest briefly and continue at same weight. If lifting position breaks, make as minor an adjustment as needed and complete the remaining sets safely and uninterrupted.
When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 3 rounds of:
15 Pull-up (Scaled to ability/ as challenging as possible)
15 Burpee
15 Jumping pull-up
15 Straight jump
150 Jumprope
:15 sec. rest
Hustle in the transitions, and move with the quality and pace that you look up to in others; Neither is above you, they are simply not simple, and require above-average effort. Keep rest to the designated :15 sec.
All pull-up may become jumping pull-up as fatigue sets- change implement or hand position to further vary movement; Fatigue does not (or, at least, should not) change range of motion or mechanics of a movement.
And then, “Time under tension”:
200 Jumprope + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.