(Greg, Chris. Practicing Kali.)
5 rounds of:
Today, entire sequence is performed with one kettlebell. Heaviest 3-rep full-range high-pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
And then, 5 minutes of:
If rest is needed, keep it short and specific, and take it after sit-up. If sit-up mechanics erode, adjust to :20 sec. hollow rock/ hold in each round.
And then, 5 rounds:
:30 sec. Airdyne @ 75%+ of max RPM
:30 sec. @ 50%