(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 3 double kettlebell swing clean) Turkish Get-up: Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed). Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight. And, especially in the most technical and difficult of ALL strength lifts: Details lead the dance.

Then, 5 rounds of:

1 minute double kettlebell rack hold (W- 35lb. x 2, M- 53lb. x 2)

1 minute bodyweight row hold

3 Pull-up

3 Chin-up

(Up to) :30 sec. rest/ assessment

High-effort, meticulous position, no rest outside of designated duration; Put in what you expect to get out.

Rack hold: If designated weights are old news, congratulations. You'll thank us tomorrow for making you adhere to them.