2x20 Squat
2x10 Jump Squat
3x10 KB Spike Swing @ 53# KB
Then:
1x (1-6) Pull-up Ladder
Then:
“Unworthy”:
So-named because it’s a variant of “Jonesworthy” and cooked up one day when someone felt the need to punish himself.
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec FLR
300sec Dead Hang