10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)
Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.
Then:
200 yd. Farmer carry @ as heavy as possible in 20 yd. intervals
And then:
100 yd. walking lunge @ 50% of heaviest above
Take as little rest as needed in both of the pieces above. Lift, carry, and lunge in strong, stable, aggressive positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack.
And then, 10 minutes or 10 rounds, whichever comes first:
50 Jumprope
:20 sec. Airdyne sprint (or 5 calories)
2 Push-up/ Rocking chair
Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.