Climb to a 3RM using warm-up sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of lifts under 15. (Ex. 3, 3, 3, 3, 3)
Then, 8 rounds of:
8 Pull-up (4 Strict + 4 jumping in each round)
8 Full-range high pull @ minimum 1/4 BW
8 V-up (If position breaks, hold a perfect :30 sec. hollow position each round
Maintain a strong pace, but more importantly be sure to maintain strong positions. If rest is needed, keep it short and specific (3 breaths and back to work…).
80 Mace front pendulum (8kg. W, 10kg. M)
Attempt to keep weight on your body for all 80 reps. More than 1 trip to the ground = 2 minutes Airdyne + 20 burpees per.