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  weightlifting emom10’ 1 ramp up squat clean and split jerk metcon 10 clean and jerks (70kg/50kg) 400m run 20 clean and jerks (50kg/35kg) 800m run 40 clean and jerks (30kg/20kg) 1200m run estimated time 19’ clean and jerks: pick a first weight for 3…

  strength 5×2 ramp up shoulder presses, timecap 6’, then 4×2 shoulder presses, timecap 5’ metcon 5 rounds of 9 double dumbbell front squats (22.5kg/15kg) 3 strict burpee pull ups, directly into 5 rounds of 9/9 single dumbbell overhead lunges (22.5kg/15kg) 9 knees to elbows,…

  strength 4×3 ramp up p-bar dips, timecap 7’, then 4×3 p-bar dips, timecap 7’ perform 1 rope climb after every set metcon amrap9’ 5 dumbbell man makers (15kg/10kg) 2 lengths sled push 100kg/70kg 10 ring rows 2 lengths farmer’s carry (30kg/20kg) man makers: pick…

  strength ramp up to a heavy set of 3 overhead squats, timecap 8’, then 5×3 overhead squats, timecap 6’ metcon amrap4’ 1 jumping squat 1 toes to bar 2 jumping squats 2 toes to bar 3 jumping squats 3 toes to bar … rest…

  gymnastics hand stand walk practice, timecap 5’ scale with hand stand hold metcon partner workout 2 rounds for time of 40 box jumps (76cm/61cm) – hang 60 push ups – hollow hold 60 double kettlebell deadlifts (24kg/16kg) – hand stand hold estimated time 25’…