Week Beginning 09/12/19

Monday 09/12/2019
In a 4 Minute Window
Row x 600m/500m
Then
Max Effort
1.  HSPU
2.  Sandbag Clean
3.  Double Unders
4.  Assault Bike Cals
Tuesday 10/12/2019
EMOM x 12, Hold x 30s
1. Handstand
2. Top of Dip
3. Hanging L-Sit
AMRAP x 10 Min
Box Jump x 10
Dead Lift x 10 (52/35)
Wednesday 11/12/2019
EMOM x 15
TnG Power Snatch x 3
Add weight every 3 successful rounds
2 Rounds
Single DB Hang Clean & Jerk x 30
Ring Row x 30
Thursday 12/12/2019
5 Rounds
T2B x 15
DU x 50
Clean x 15/13/11/9/7
Female Weights 35/45/55/65/75
Male Weights 50/65/80/95/110
Friday 13/12/2019
6 Rounds
Chin up x 3 AHAP
Then
20 Strict C2B in AFSAP
2 on / 1 off x 3
KB wall Ball Sub + Press x 6
Burpee x 6
Saturday 14/12/2019
In Teams of 3
Row as far as possible in 60 minutes
Sunday 15/12/2019
“Grace”
Clean & Jerk x 30