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5 rounds of:

3 Deadlift @ no more than 50% of 1/2RM, OR 135lbs.- each rep with a full, stopped, violent :30 sec. hold @ top (Each and every drop: 5 burpee) 5L, 5R 1-arm Pistol-grip kettlebell swing @ no more than 1⁄4 BW 5 “Floor to Feet” 3 Burpee from the bottom- from your back 5/1000 breath held 3 breaths 5/1000 breath held 3 breaths 5/1000 breath held 3 breaths

There is no rest, until the designated rest. Mind your breathing, mind your mind, and work during the work.

Then:

50 reps “Get Your Ass Off The Ground” @ (minimum) 25lbs.

Elevator sit-up, hip-up, rocking chair. Intersperse movements if/ as desired, in no less than 10-rep intervals.

No designated rest. If needed, keep it to 3 breaths or less (no more than :15 sec.), and follow it with a hard 5/1000 with breath held.

And then, 5 rounds of:

:20 sec. full-effort hollow hold/ hollow rock :10 sec. rest/ reset

Extension cords minus a sound power source will surely perform poorly. Hammer your midline in sensible, systematic ways until you can remain braced and powerful for as long as any task demands.