This month you are going to improve in 10 specific areas that are important for developing a high level of athleticism. Not only this but you are going to be using a 5:00 minute density block which will test your mental fortitude.
Perform the movement for 5 minutes. Rest and analyze for 1 minute. During the 1 minute, record total reps and weight used, then make a note of how it felt.
Get Ups Any Way (roll up, deck sq, twist up indian style)
Compass Kicks (2:30/side)
Assisted Pull-up Fly (elbows in-out, changes the load to lats, etc)--use one leg as assistance. Hang on as long as possible (up to 5 min unbroken)
Beam Hinge + Squat (hands on hips)
One Kettlebell Swing (start with juggling if you are capable and reduce to swings when needed)