Saturday 29th December 2018 Strength – Back Squat 10-10-10 Conditioning – 21-15-9 reps for time: Box Jumps American KBS 32/24 Farmers carry 100m between rounds – As heavy as possible.

Friday 28th December 2018 Strength – Deadlift 1RM Conditioning – 12 Min AMRAP (In Pairs) 30 Cal Row 30 Push Press 50/35 100 Double Unders Split work as needed, 1 working at a time

Thursday 27th December 2018 Conditioning – For time: 100m Tyre Drag 60 Double Unders 50 Wall Balls 40 DB Snatch 22.5/15 30 V Ups 20 Burpees 10 Cleans 100/65

Monday 24th December 2018 Strength – Power clean + Push Jerk 5 x 2 + 1 Conditioning – 5 Rounds for time: 400m Run 5 Deadlifts 140/110 5 Burpee over bar

Saturday 22nd December 2018 “12 Days of Christmas” 1 MU (12 total reps) 2 STOH 42.5/30 (22) 3 Front squats (30) 4 Hang Power Cleans (36) 5 Deadlifts (40) 6 KBS 24/16 (42) 7 Box jumps (42) 8 Burpees (40) 9 Toes to Bar (36) 10 Wall Balls (30) 11 Chest to Bar Pull Ups …

Friday 21st December 2018 Conditioning – 3 Rounds for reps Row (cal) Kettlebell swings 24/16 Burpees Push Press 40/30 Box Jumps Rest Note: 1 Min Max effort at each station

Thursday 20th December 2018 Strength – Hang Power Snatch 2-2-2-2-2 Conditioning – For time: 500m Row 40 Wall Balls 30 Pull Ups 20 Burpee over bar 10 Deadlifts 100/65 5 Cleans

Wednesday 19th December 2018 Strength – Back Squat 2-2-2-2-2 Conditioning – 6 Min AMRAP 5 Burpee Box Jump overs 7 Goblet Squats 32/24 9 American KBS Buy Out – 500m Run