Friday 22 Nov - 3 Rnds - 400m Run, 30 Box Jump. 2 Rnds - 400m Run, 20 HandStand PushUp. 1 Rnd - 400m Run, 10 MuscleUp

Thursday 21 Nov - 3 Rnds - In 90sec 15 Front Squat (60/40), Max Over The Bar Burpee, 30sec Rest. 3 Rnds - In 90sec - 10 OverHead Squat (60/40), Max Over The Bar Burpee, 30sec Rest

Strength - Front Squat and OverHead Squat 

Wednesday 20 Nov - 50cal Row, 50 KettleBell Swing (24/16), 50 SitUp, 40cal Row, 40 Dumbbell Snatch (22.5/15), 40 PushUp, 30cal Row, 30 Slam Ball, 30 Toes Thru Rings

Skill - HandStand Walking

Tuesday 19 Nov - 50-40-30-20-10 - Double Under, Lunge Step. Every Minute On The Minute - 6 Jumping Squat

Finisher - Team AirBike

Monday 18 Nov - 12 Min AMRAP - 10 Power Clean (60/40), 15 Push Jerk, 20 DeadLift. 3 Min Rest. 12 Min AMRAP - 5 Wall Climb, 10 Strict PullUp, 15 V- Sit

Sunday 17 Nov - Open Gym 2-4pm

Saturday 16 Nov - 20 Rnds - 100m Row, 5 Devils Press (15/10), 10 WallBall