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  strength 5-4-3-2-1 overhead squats, timecap 10’ metcon amrap8’ 15 double dumbbell clusters (15kg/10kg) 15 ghd sit ups 30 double unders rest 3’ amrap8’ 15 overhead squats (40kg/30kg) 15 pull ups 30 double unders fill up double unders with single unders

  strength ramp up to a heavy set of 2 overhead squats, timecap 10’ metcon 2 rounds for time of 100 double unders 16 single kettlebell overhead squats (24kg/16kg) 24 ghd sit ups 32 alternating dumbbell snatches (22.5kg/15kg) no time cap, estimated time 12’ scale…

  weightlifting emom11’ 1 ramp up squat clean metcon amrap6’ 12 wall balls (9kg/6kg) 7 pull ups rest 3’ amrap6’ 10 american kettlebell swings (24kg/16kg) 20 air squats perform 10 push ups before, between and after the workouts

  strength ramp up to a heavy set of 3 bench presses, timecap 8’ metcon 5 rounds for time of 15 knees to elbows 20 back squats (60kg/40kg) 25 push ups no timecap, estimated time 20’ pick weights and movements allowing you to go unbroken…

  strength ramp up to a heavy set of 1 deadlift, timecap 12’ perform ramp up sets of 1 weighted ring dip between sets metcon 20 kipping ring dips 50/40 kcal bike 20 deadlifts (120kg/80kg) 50/40 kcal row 20 kipping ring dips no timecap, estimated…