Monday 17 Dec - EMOM - 4 Rnds - 1 Legless Rope Climb. EMOM - 4 Rnds - 10 Burpee. EMOM - 4 Rnds - 10 Toes To Bar. EMOM - 4 Rnd - 15 WallBall. EMOM - 10 Rnd - 1 Power Clean

EMOM - Every Minute, On The Minute

Sunday 16 Dec - Open Gym 2-4pm

Saturday 15 Dec - In 32 Mins - 50-40-30-20-10 - Slam Ball, 20-18-16-14-12 - AirBike (cal), 10-8-6-4-2 - Wall Climb, 5-4-3-2-1 - Rope Climb. In any time remaining - Max Strict PullUp

Friday 14 Dec - Partner WOD - 22 Min AMRAP - 250m Row, 8 Burpee Over Rower

Strength - On The Minute - 10 Mins - 1 Snatch ( Power or Squat)

Thursday 13 Dec - 12 Min AMRAP - 5 KettleBell Snatch (right) (24/16), 5 KettleBell OverHead Squat, 10 KettleBell Swing, 5 KettleBell Snatch (left), 5 KettleBell OverHead Squat, 10 KettleBell Swing

Strength - Turkish GetUp

Finisher - Core WOD

Wednesday 12 Dec - 15 DeadLift (105/70), 200m Run, 10 DeadLift (120/80), 200m Run, 5 DeadLift (135/90), 200m Run

Strength - 3RM DeadLift

Skill - HandStand Walk

Tuesday 11 Dec - 15 Min AMRAP - 25 Toes Thru Rings, 50 Plate Over Head Lunge (20/15), 75 SitUp, 100 Double Under

Strength - Seated Press.

 Finisher - 3 Rnd - 30sec Ring Dip, 30sec Rest