| Warm up -3 RNDs |
| 10 Tyre Hammer |
| 10 Jumping jacks |
| 10 Alt lunges |
| Skill Practice – 15 Min CAP |
| Ring MU (High rings) |
| WOD Prep – warm up |
| AMRAP 16 |
| 10 Alt Front Rack Lunges |
| 10 push press |
| 10 T2B |
| 10 weighted sit ups |
| 10 Cal bike |
| Stretch – 3 RNDs |
| 30sec per side couch stretch |
| 8 Scorpion |
| Splits (Side/Middle) |
Wednesday – 02 Dec 2020
