| Warm up – 3 RNDS |
| 10 Good mornings (BB) |
| 10 push ups |
| 10 Air Squats |
| 10 Strict press (BB) |
| Skill Practice |
| EMOM 5 |
| 20s handstand hold |
| Skill Practice |
| EMOM 5 |
| 5 Bar MU (Progression – jump to support) |
| WOD Prep – warm up |
| OPEN WOD 17.4 |
| AMRAP in 13 minutes |
| 55 Deadlifts (102/70kg) |
| 55 Wall Ball Shots (10/7.5kg) |
| 55 calorie Row |
| 55 Handstand Push-Ups |
| Stretch – 3 RNDs |
| 30sec Downward Dog |
| 8 Scorpion |
| 30sec Splits (Side/Middle) |
Friday – 27 Nov 2020
