3 rounds of:
Kettlebell row and push press are to be completed as heavy as possible, and using the same single kettlebell in each round- weaker of the two lifts (at designated rep scheme) governs weight. If either lift becomes unsustainable at chosen weight, adjust one interval down and continue uninterrupted.
Then, 3 rounds of:
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 3 rounds of:
20 calories Airdyne
20 Kettlebell halo @ max 25lb. W, 35lb. M
No rest between rounds or movements- catch your breath during the halo, and move fast on the bike.
And finally, “Time under tension”:
One max-duration double-overhand grip bar hang
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.