Friday 9 Dec - 21-15-9 - Toes To Bar, Power Clean (50/35)

Strength - Power Clean

Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall

Skills - HandStand Walking, MuscleUp, Seated Box Jump

Tuesday 6 Dec - 16 Min Up Ladder - PushUp, V-Sit, Ring Row, Squat

Rest at the 7 Min mark for 2 Mins. 
Strength - Static Holds