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157:06

(Specialty warm-up: 2L, 2R kettlebell swing clean + 5/1000  top, 10 rocking chair/ Elevator w/ bumper plate)


Kettlebell swing clean/ stacked-hand swing clean:



10 x 1L, 1R @ as heavy as possible in each

Lift - land- stand - stop - descend. If we can't control the weight at the top, and bring it safely back to the floor, the number doesn't count; We're not doing this for money, we're doing it to build capacity. Rest reasonably between sets, and assess previous lifts in order to govern the next.

Then, 5 rounds of:

5 Tire flip

10 "GYAOTG"

10 Push-up (scaled to full ability)


5 Dip + 5/1000 hold @ true bottom of 5th


(Up to) 1 minute rest/ assessment (position, variation, pace)


Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. Tire flip, performed too light or too haphazardly to be useful, is time spend better doing something else; Today, that "something else" is  5 kettlebell deadlift @ BW + 10 kettlebell swing @ 1/2 BW to begin each round.

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

Today, options are: Rocking chair, elevator sit-up, hip-up, or front roll. Alternate by round as desired.

Push-up: If range or mechanics erode, scale by elevating the movement, not changing the standards.

And then, "Time under tension":

5 x 10 Mace front pendulum @ 12kg W, 14kg M

15 "Prison" Abmat sit-up @ minimum 15/1000 each (slow) +


15 Abmat sit-up @ 1/4 BW +


5 Push-up + 10 Airplane push-up +

15 calories Airdyne/ equivalent @ cool-down pace


"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.

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