Tuesday 4th December 2018 Strength – 5 Alternating Sets Max effort False Grip Ring Rows 3 Floor Press Conditioning – 3 Rounds for time: 20 Box Jumps 800 m Run Note: If the weather gods are nice, we’ll move the jumps outside (onto tyres). Please bring a hat and some shades.

Monday 3rd December 2018 Strength – Back Squat 3-3-3-3-3 Conditioning – 5 Min AMRAP 5 Deadlifts 60/40 4 Hang Cleans 3 Front Squats 2 Push Jerks 1 Split Jerk

Friday 30th November 2018 Skill – Double Unders Conditioning – For Time 15-12-9 of: Pull Ups Hang Snatch (full squat) 62.5/45 Mobility – Barbell Smashing

Thursday 29th November 2018 Conditioning – In Pairs 8 min AMRAP 500m Row 12 Burpee Over Rower Rest 8 Min AMRAP 9 Hang Cleans 90/65 7 Front Squats 5 Shoulder to Overhead Note: Split the work however you like.

Wednesday 28th November 2018 Strength – Pause Back Squats 5-5-5-5-5 @ 65% (STRICT 3 second pause in the active bottom) Conditioning – 4 rounds of: Dumbbell Snatch 22.5/15 Row for Calories Double Unders Rest Note: 1 Min max effort at each station

Monday 26th November 2018 Strength – 10 Min EMOM 3 Touch n Go Cleans + 1 Split Jerk Conditioning – For time: 100m Farmers Carry AHAP 12 OHS 70/50 10 Chest to Bar Pull Ups 12 OHS 100m Farmers Carry AHAP

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