2 sets as warm-up:
6 scap pull-ups or :30 supine plank
6 prisoner Kang squats
2 wall walks
6 sets:
2 moderate/tough clean-grip deadlifts, 41X1
2:00 rest
*if no barbell, sub 12 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top); begin a set every :60
+
8 sets for reps:
:20 power cleans or power snatches w/very light barbell, dual DBs, or sub Russian swings, alt DB snatch, or box jump/step-down
:10 rest
+
8 sets for reps:
:20 sit-ups w/feet anchored and fingertips touching temples throughout
:10 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back
notes: deadlift or RDL sets are either pure traditional pure strength work or dynamic speed work (though still maintaining the slower tempo there), respectively… the 8 sets of :20/:10 are Tabata intervals, traditionally done on a bike though CF has applied it to just about everything at somepoint, the limited rest will likely elicit a significant drop off in reps for most, particularly on the sit-ups