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

Saturday 30 Nov - Partner WOD - 20 Rnds - 3 KettleBell Cluster (24/16), 9 Kettlebell Swing, 27 Double Under. 20 Rnds - 3 Dumbbell Box Step Over (22.5/15), 6 HandStand PushUp, 9/7 Cal AirBike

This WOD can also be done solo if you prefer to work alone.

Thanks to Em for this one.

Friday 29 Nov - 2 Rnds - In 3 Mins - 3 Rope Climb, Max Pistol Squat. 1 Min Rest. In 3 Mins - 6 Wall Climb, Max Knees To Elbows. 1 Min Rest. In 3 Mins - 30/20cal AirBike, Max PushUps. 1 Min Rest. In 3 Mins - 30/20cal Row, Max V-Sit