Sunday 6 Dec - Open Gym 2-4pm

Saturday 5 Dec - 5 Rnds - Min 1 - 10 Thruster (40/30), Max Push Jerk, Min 2 - Rest. 5 Rnds - Min 1 - 10 PullUp, Max Toes To Bar, Min 2 - Rest. 5 Rnds - Min 1 - 10 Box Step Up, Max Box Jump, Min 2 - Rest

Friday 4 Dec - 16 Min Up Ladder - V-Sit, HandStand PushUp, DeadLift (100/70)

Skills WOD - 3 Min AMRAP - Muscle Ups, 3 Min AMRAP - HandStand Walking, 3 Min AMRAP - Pistol Squats

Thursday 3 Dec - Partner WOD - 40 Min AMRAP - 500m Bike Erg, 400m Row, 300m Ski, 200m Run, 100m Sled Push (90/60), 50m Lunge Step

Wednesday 2 Dec - Every 4 Mins - 2 Rope Climb, 4 Power Snatch (60/40), 2 Wall Climb, 4 Clean & Jerk (60/40)

 Strength - Power Snatch and Power Clean & Push Jerk

Tuesday 1 Dec - 10-1 - Bench Press (40/30), Bent Over Row. 10-1 - KettleBell Swing (24/16), Goblet Squat. 10-1 - Knees To Elbows, Atomic SitUp

8 Min Cap for each, rest in any time remaining.

Monday 30 Nov - In 8 Mins - 100 Box Step Up (22.5/15), In time remaining AMRAP - 10 Dumbbell Push Jerk, 10 Dumbbell OverHead Lunge Step. 2 Min Rest. In 8 Mins - 100 Wall Ball, In time remaining AMRAP - 5 MedBall Clean, 5 Weighted SitUp

Strength - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Thanks to CFHQ for the strength component.