For the last time: it’s dips AND kettlebells, not deep kettlebells!
Strength/skills
Front squat 1RM
Conditioning
For max reps
30 seconds sit-ups
10 seconds rest
30 seconds mountain climbers
10 seconds rest
30 seconds overhead plate lunges 20kg/10kg
Rest 90 seconds, then
5-4-3-2-1 for time
Double-unders x 10
Ring dips
Kettlebell swings 24kg/16kg