(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5L, 5R kettlebell front squat, 10 "Tall slam ball")

Front-loaded squat:

1 x 5 @ 50%, each with hard, organized 5/1000 @ top

5 x 5 @ (up to) 75% of heaviest implement 2RM

1 x 9 @ 50%, each with hard, organized 5/1000 @ top

Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Today, use up to two implements, and adjust between them in order to move the most weight in the best possible positions.

Reminder: Where/ how the weight is loaded, is far more important than what the weight *is*; Use whichever tool(s) allows for the most weight in the best position. If barbell does not start and stay where it is supposed to/ needed in order to make it a safe and progressive choice, this becomes kettlebell Goblet squat, heavy medicine ball bear-hug squat, or heavy sandbag front squat; Position and function govern implement- never the other way around. 

Then:

Kettlebell clean:

3 x 3L, 3R @ as heavy as possible

2 x 5L, 5R@ 2 intervals down from heaviest

1 x 9L, 9R@ 3 intervals down from heaviest, each with an organized, stopped 5/1000 in rack position

Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted. Assist hand may be used in the 3- and 5-rep sets, but not in the 9's. The second hand helps a bit, whether we intend it to or not, but it is primarily intended to offer stability and postural consistency in the starting position.

When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Rep is complete when kettlebell has landed and stopped in an organized rack position. Safety considered, always retrace your exact steps back to the floor; There is no hinge in either direction of a kettlebell clean.

And then, as quickly as possible:

60 "Tall slam ball" @ self-scaled, accurate, challenging

30 Bodyweight row

30 Airplane push-up

There is no designated rest here; Stay composed, breathe like you know how, and hustle until you're done. Demand both strong pace and meticulous mechanics; There is no hinge in slam ball.

Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent.

And finally, "Time under tension":

(Minimum) 30 High-quality sit-ups (Pick one of the following: "Prison" Abmat, V-up, hollow rock, 360) +

15 calorie Airdyne cool-down +

15 cat/ cow stretch