| Warm up |
| 3 min Bike |
| 3 Min Row |
| 3 Min Run |
| Mobi – 3 RNDs |
| 10 Around the world PVC |
| 10 PVC Pipe Pass throughs |
| 10 Supermans |
| Skill Practice |
| EMOM 5 |
| Arch hollow hold PVC |
| Skill Practice |
| EMOM 5 |
| 20s Passive Hang (Hang off bar) |
| Pyramid |
| 3-6 -9 -12 -15 -12 – 9 – 6 |
| Power snatch |
| Push ups |
| Weighted sit ups |
| Stretch – 2 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 10 Shoulder distraction (Floor) |
Monday – 26th Oct 2020
