(Specialty warm-up: 10 walking weighted lunge, 5 double kettlebell swing clean)

5 rounds of:

5 Double kettlebell swing clean

10 Kettlebell suitcase walking lunge

(Up to) 1 minute rest (take only what both weight and effort earn... )

Swing clean: No lazy set-ups, no soft lifts. Land and stop in an organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.

Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.

Both lifts:Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

Then, 3 rounds of:

5 Kettlebell high pull + 2/1000 Goblet catch @ scaled to ability- position and scheme governs weight

10 Medicine ball/ sandbag power clean @ (minimum) 1/2 BW

:20 sec. rest/ assessment

Rest reasonably as needed(3 breaths/ :15 sec)in no less than 5-rep sets. Reminder: Position and execution(and today, hold duration)always govern weight.

Focus in both of these movements is a hard, attentive set-up followed by a powerful, well-timed lift into an organized and aggressive “catch”. Today, hold each rep for a controlled, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of either lift. Adjust weight by round as position and execution dictate.

And then, as quickly as possible:

Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent

1/4 bodyweight in underhand bodyweight row

15 Inchworm

Repeat sprint of 1/4 bodyweight in calories

1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low.

Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.

If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.

And finally, “Time under tension”:

Bar hang (any where, any how) +

10 x :10 sec. hollow rock, each interval ending with a rocking chair to standing +

15 calories Airdyne/ equivalent @ cool down pace

Airdyne: Cool-down pace should look like 30-40% of max RPM. Not fast, not lazy.