| Warm up |
| 1 run around the building |
| 10 Air squats |
| 1 run around the building |
| 10 Goblet Squats |
| 1 run around the building |
| 10 Strict press (BB ) |
| Skill Practice |
| EMOM 5 |
| 3 Negative HSPU |
| WOD Prep – warm up |
| AMRAP 25 |
| 10 Alt Pistols |
| 10 Wall Balls |
| 10 Alt Box Step ups (PLate) |
| 1 Run (OH plate carry) |
| Straight into…. |
| 1 x Bear Complex 60/40 |
| 1 x power clean |
| 1x front Squat |
| 1 x push press |
| 1 x Back Squat |
| 1 x push press |
| Stretch |
| Full body |
Saturday – 7 Nov 2020
