"Couplets of fundamental movements, especially weightlifting orthrowing exercises combined with classical calisthenic movements, are an inexhaustible source of super effective workouts.
In addition to mixing weightlifting and calisthenic movements selecting for antagonist functions further assures the completeness of the pairing and its impact. We can control reps, sets, pace, time, rest, load, and ordering of sets endlessly to create unique stressors within even a single combination of exercises.
Examples:
Wall ball and rope climb
Bench press and pull-up
Cleans and push-ups
Deadlifts and handstand push-ups
Front squats and muscle-ups
Kettllebell swing and sit-ups
Snatch and dip"
-CrossFit.com
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Workout:
Rest Day
