(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 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 OR 5 rounds of: 10 kettlebell swing @ heavy (+/- 75% of 5RM) + 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: Kettlebell snatch (from floor and/ or swing) Windmill (Top and bottom-arm, and, as appropriate, both) Horizontal pulling variations (mace press, seated/ rope, over-bar pulley, landmine, kettlebell row- floor and/ or "bent-over row")
And finally, "Time under tension":
5 x :20 sec. plank hold
5 x :20 sec. rocking chair (accumulate quality reps- this is cool-down and positional reinforcement/ practice- not a contest or race) 5 x :20 sec. cat/ cow stretch
Intersperse as desired; This is active cool-down, which means position is prioritized miles ahead of pace.