Saturday 7 Dec - 21 Min AMRAP - 20 PullUp, 30 PushUp, 40 SitUp, 50 Squat. 15 Rnds - 3 Burpee, 6 KettleBell Swing (24/16). In 9 Mins - Establish a 3RM Hang Power Snatch

Friday 6 Dec - 3 Rnd - 1k Run, 1K Row, 100 Double Under

Thursday 5 Dec - 12 Min AMRAP - 3 Burpee PullUp, 6 Dumbbell Push Press (15/10), 9 V-Sit

Strength - Front Squat and OverHead Squat

Wednesday 4 Dec - ‘Partner WOD’ - 10 Rnds - 20 Sledge Hits, 15 DeadLift (100/70), 10m Sled Push (100/70)

Tuesday 3 Dec - Tuesday 10 Dec - 3 Min AMRAP - Burpee Box Jump Over. 3 Min AMRAP - Hang Power Clean & Jerk (50/35). 3 Min AMRAP - Bar MuscleUp. 3 Min AMRAP - Dumbbell Squat Snatch (22.5/15). 3 Min AMRAP - PushUps. 3 Min AMRAP - SitUps

2 Min Rest after each AMRAP

Monday 2 Dec - In 8 Mins - 400m Suitcase Carry (24/16), 400m Run, Max KettleBell Front Rack Lunge (24/16). 2 Mins Rest. In 8 Mins - 60/40 cal (Row, Bike or Ski), 400m Run, Max KettleBell Front Rack Lunge. 2 Min Rest. In 6 Min - Accumulate as much time as possible in a L-Sit

Skill - HandStand Walking

Sunday 1 Dec - Open Gym 2-4pm