Friday 14th December 2018 Strength – 10 Min EMOM 3 Position Clean Conditioning 5 Min AMRAP 5 Deadlifts (100/70) 25 Double Unders Rest 3 mins 5 Min AMRAP 5 Burpees 10 Wall Balls

Thursday 13th December 2018 Pairs Chipper – For Time: 400m Run 100 Thrusters 50/35 400m Run 80 Pull Ups 400m Run 60 Cleans 60/40 400m Run One partner working at a time, partition work as needed.

Tuesday 11th December 2018 Strength – Back Squat 5×5 Conditioning – 7 Min AMRAP 5 Deadlifts 5 Hang Cleans 5 Shoulder to Overheads 30 Double Unders

Monday 10th December 2018 Strength – Push Press 2-2-2-2-2-2-2 Conditioning – 3 Rounds for time: 500m Run 20 Kettlebell Swings 32/24 10 Toes to bar

Saturday 8th December 2018 Strongman – Atlas Stones Conditioning – For time (in pairs): One partner working at a time, swap every 5 reps: 80 OHS 62.5/45 80 Cleans Buy Out: 40 sync Bar over burpees

Friday 7th December 2018 Strength – 15 Mins for Quality Single Arm Waiters Carry Conditioning – 8 Rounds for time: 30 Wall Balls 10 Snatch 42.5/30 Note: In pairs, divide work as needed to complete a combined 8 rounds.

Wednesday 5th December 2018 Strength – 5×3 Hang Cleans Squat cleans (RX) Power cleans (scaled) Conditioning – 21-15-9 reps for time Chest to bar Sit ups Burpees