Saturday 16th November 2019 Judgement Day 18.6 In Pairs for time: 21-18-15-12-9-6-3 American KBS RX – 32/24, Intermediate – 24/16, Scaled – 16/12 Burpee Box Jump Overs

Friday 15th November 2019 Conditioning – For Time: 15 Pull Ups 20 Thrusters 50/35 15 Burpees over Bar (lateral) 20 Hang Cleans 15 Toe 2 Bar 20 Hang Cleans 15 Burpees Over Bar 20 Thrusters 15 Pull Ups 17 mins cut off time.

Thursday 14th November 2019 Strength – Back Squat 10-10-10 Conditioning – 8 Min AMRAP 40 Sit Ups 400m Run 30 knee ups 400m Row 20 Toes to Bar 10 Burpee box jumps

Tuesday 12th November 2019 Strength – 10 Min EMOM 3 Hang Cleans 3 Front Squats Conditioning – 3 Rounds for time 50 Double Unders 10 Pull Ups 20 Air Squats (pistols scaled up)

Monday 11th November 2019 Strength – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max EffortRing Rows Conditioning – For time (in pairs) 2km Row 2km Run 16 Deadlifts 155/115

Friday 8th November 2019 Strength – 15 Mins for quality Waiters Carry Conditioning – For Time: 21 Box Jumps 21 Cleans 40/30 15 Box Jumps 15 Cleans 60/40 9 Box Jumps 9 Cleans 80/55

Thursday 7th November 2019 Strength – 1RM Clean & Jerk Conditioning – 9 Min AMRAP 35 Double Unders 12 Kettlebell Swings 12 Sit Ups (6 Toes to Bar)