| Warm up |
| 2 min Skipping |
| 2 min Row |
| 2 Min bike |
| Skill Practice |
| EMOM 5 |
| Elevated pike push ups (off the box) |
| WOD Prep – warm up |
| EMOM 12 |
| 1) 8 Over Head Squats |
| 2) 8 Burpees |
| 3) 8 Slam Balls |
| EMOM 12 |
| 1) 6 Thrusters |
| 2) 6 Burpees over bar |
| 3) 6 Devil Press |
| EMOM 12 |
| 1) 4 Sumo Deadlift High Pulls |
| 2) 4 Burpees over box |
| 3) 4 Man Makers |
| Stretch |
| Full body |
Thursday – 29th Oct 2020
