Saturday 11th DecemberMetcon (AMRAP - Rounds and Reps)AMRAP30 (In Pairs): 20 Power Snatch 60/40kg 30 Box Jump Overs 24/20" 20 Overhead Squats 60/40kg 30 Toes To Bar

Friday 10th DecemberMetcon (AMRAP - Rounds and Reps)AMRAP15: 9 Wallballs 6 HSPU 3 Power Cleans 100/65kg StrengthOverhead Squat (3RM)Metcon4 Sets: 5-8 Sotts Press 10 Snatch Grip RDLs

Thursday 9th DecemberMetcon (Time)20RFT, In Pairs (YGIG): 10/8 Calorie Row 8 Burpees Over Row GymnasticsMetcon (AMRAP - Reps)5 Rounds (For Reps): 20 Dumbbell Snatch 1x22.5/15kg Rest. 30s 10 Gymnastics Push Ups Rest 30s 15 Pull Ups Rest 30s

Wednesday 8th DecemberMetcon (Weight)1-1-1-1-1 Strict Press 3 Sets: 20 Barbell High Pulls 12 Bradford Press

Tuesday 7th DecemberMetcon (Time)For Time, In Pairs: 50-40-30-20-10 Deadlifts Box Jumps 24/20" Deadlift Rx Weight - 43/57/70/84/93 61/84/102/125/143kg Time Cap: 25 Minutes StrengthOverhead Squat (3RM)Metcon4 Sets: 5-8 Sotts Press 10 Snatch Grip RDLs

Monday 6th DecemberMetcon (Time)"Fast + Heavy" For Time: 21-15-9 Dumbbell Thrusters 2x22.5/15kg *400m Run After Each SetGymnasticsMetcon (AMRAP - Reps)5 Rounds (For Reps): 20 Dumbbell Snatch 1x22.5/15kg Rest. 30s 10 Gymnastics Push Ups Rest 30s 15 Pull Ups Rest 30s

Saturday 4th DecemberMetcon (Time)10RFT, In Pairs: 21 Russian Swings 18 Burpees Over KB 15/12 Calories Athletes will perform alternating movements.

Friday 3rd DecemberMetcon (AMRAP - Rounds and Reps)AMRAP12: 2, 4, 6 , 8... Hand Release Push Ups Dumbbell Front Squats 2x22.5/15kg Dumbbell Bent Over Row 2x22.5/15kg StrengthRack Pull (7 x 2)Strict Press (7 x 2)Metcon 3 Sets: 20 Heavy Resistance Banded Good Mornings 10 Banded Internal Rotations/Side 10 Banded External Rotations/Side

Thursday 2nd DecemberMetcon (Weight)8 Sets For Load: 1 Power Clean + 1 Hang Squat Clean GymnasticsMetcon (Time)10RFT: 6 Db Power Cleans 6 Strict Toes To Bar 6 STrict Ring Dips

Wednesday 1st DecemberMetcon (Time)For Time: 21-18-15-12-9-6-3 Back Squat @80/50kg *200m Run After Each Set