(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 broad jump, 5 suitcase deadlift @ BW)
200 yd. Farmer carry @ (minimum) BW
Carry whatever, however, in the Farmer position. Kettlebells, dumbbells, sandbags, hex bar, dumbbells with ropes on them... Attempt as few drops as possible, and expect no more than one every 20yd. Lift and move in organized, attentive, aggressive position; Passive carries are no more useful than soft lifts.
Then, as quickly and violently as possible:
20 Tire flip
5 rounds of:
10 kettlebell swing + 5 "Floor to feet"
Mind position and execution, and move with power. 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.
And then, skill work:
Hand-to-hand and left-to-right kettlebell lifting transitions
Kettlebell snatch (from floor and/ or swing)
Horizontal pulling variations (mace press, over-bar pulley, kettlebell row- floor and/ or bent-over row, bodyweight row variations- there are many)
Many of you are excellent in many of these positions and variations; That does not mean there is not still room to improve. Find something that is lacking, and work on it.
If you can't find something... well, that isn't really real. Short, attentive sets, with details and power in place.
And finally, "Time under tension":
3 x 20 Mace front pendulum @ heavy enough to be useful
5 x :20 sec. plank hold
5 x :20 sec. rocking chair (reps- attempt to match in each interval)
5 x :20 sec. cat/ cow stretch
Intersperse as desired; This is active cool-down, which means position is prioritized miles ahead of pace.