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Saturday 24th November 2018 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 23rd November 2018 Skill – Pistol Squats Conditioning – 18 Min AMRAP: 80m Lunge Run 400m 30 Goblet Squats 32/24 Run 400m 30 KBS 32/24 Run 400m 80m Waiters Carry 32/24 (40mL/40mR) Run 400m 30 Ring Rows

Thursday 22nd November 2018 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 20th November 2018 Strength – 10 Min EMOM 3 Hang Cleans 5 Push Jerk Conditioning – 3 Rounds for time 50 Double Unders 10 Pull Ups 20 Air Squats (pistols scaled up)

Friday 16th November 2018 Strength – Overhead Squat 2-2-2-2-2 Conditioning – Back to Back Tabata: Battle Ropes Air Squats Burpees Plate G2OH 20/15

Thursday 15th November 2018 Strength – Power Clean + Push Jerk 5×2+1 Conditioning – 12 Rounds for time P1 10 DB Clean & Jerk 20 Double Unders P2 Handstand Hold (plank Hold)

Wednesday 14th November 2018 Strength – 5 Alternating Sets 3 Single Arm Strict Press 6 Single Arm Ring Rows Conditioning – 8 Min AMRAP 20 Burpee Box Jump overs 100 Double Unders 15 Hang Snatch 70/50