Friday 19th NovemberKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#StrengthSplit Jerk (8 x 2 )Metcon3 Sets: 12 Banded Cross Overs 12 Front Raise/Side

Thursday 18th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP14: 7 Burpees 14 Deadlifts 80/55kg 35 Double Unders GymnasticsMetcon (Time)For Time: Accumulate 3 mins hanging L-sit *Every break complete: 10 False Grip Ring Rows 10 Ring Dips

Wednesday 17th NovemberSnatch (1 Rep Max)

Tuesday 16th NovemberMetcon (3 Rounds for reps)3 Rounds For Reps: 4 minutes ON, 1 min OFF Buy In: 0.5 Mile Bike then 10 Alt Pistols 10 Medball Sit Ups 20/14lbStrengthSplit Jerk (8 x 2)Metcon3 Sets: 12 Banded Cross Overs 12 Front Raise/Side

Monday 15th NovemberMetcon (Time)2RFT: Partner 1: 20 Thrusters @43/29kg Partner 2: Max Calorie Echo Bike Score is both TIME and CALORIES on bike. Post calories in comment section. GymnasticsMetcon (Time) For Time: Accumulate 3 mins hanging L-sit *every break complete: 10 False Grip Ring Rows 10 Ring Dips

Saturday 13th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP30 (Teams of 4): 200m Run 20 Wallball 20/14 200m Row 20 America Kettlebell Swings 24/16kg

Friday 12th NovemberMetcon (5 Rounds for reps)Every 3 Minutes x 5: 60 Double Unders 10 Front Rack Lunges 60/40kg 3 Wall WalksStrengthBench Press (1RM)Metcon 3 sets: 8 Pin Press 10 Wide Grip Strict Pull Ups Metcon (AMRAP - Reps)AMRAP3: Push Ups

Thursday 11th NovemberMetcon (Weight)A) The Bella Complex: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To OverheadMetconAlt EMOM9: 1) 12 Barbell Bent Over Row 2) 12 Dumbbell Romanian Deadlifts 3) RestGymnasticsMetcon (Time)For Time: 10-1 Single Arm Alt Devils Press 1x22.5/15kg Knees To Elbow

Wednesday 10th NovemberMetcon (2 Rounds for reps)In Pairs: AMRAP7: 10 Power Snatch @50/35kg 20 Chest To Bar Pull Ups Rest 2 Minutes AMRAP7: 10 Deadlifts @110/75kg 20 Toes to Bar

Tuesday 9th NovemberMetcon (Time)3RFT: 400m Run 21 Sumo Deadlift High Pull 12 Burpees Over The Bar Rx = 35/25kg StrengthBench Press (1RM)Metcon3 Sets: 8 Pin Press 10 Wide Grip Strict Pull UpsMetcon (AMRAP - Reps)AMRAP3: Push Ups