| Warm Up – 3 RNDs |
| 10 Bounce Squats |
| 10 Bounce Push Ups |
| 20 Sit ups |
| 1 Run To Fence |
| 5 RFT |
| 35 min cap |
| 12 HSPU |
| 12 Deadlifts (60/40) |
| 12 Cal |
| 12 Power Snatches |
| 12 T2B |
| *100 DU after every round |
| Full Body Stretch |
Monday – 21 Dec 2020
| Warm Up – 3 RNDs |
| 10 Bounce Squats |
| 10 Bounce Push Ups |
| 20 Sit ups |
| 1 Run To Fence |
| 5 RFT |
| 35 min cap |
| 12 HSPU |
| 12 Deadlifts (60/40) |
| 12 Cal |
| 12 Power Snatches |
| 12 T2B |
| *100 DU after every round |
| Full Body Stretch |