A. Press – Every 90 seconds for 8 rounds: 3 strict presses + 1 push press. Aim to increase the weight from last week, even if it’s only by a small amount.
B. 3 rounds for time of:
15 pistols/leg (scale to weighted lunges or a pistol variant)
20 pull-ups
25 Russian KB swings (heavy-ish)
50 double-unders.
C. 4 max effort sets of tuck, straddle, or hollow rocks. Make sure you choose a variation that allows you to keep a solid hollow body position.