| Warm up – 3 RNDS |
| EMOM 10 |
| 1-5 DU |
| Skill Practice – 10 Min CAP |
| Rope Climbs |
| WOD Prep – warm up |
| Strength |
| Build up to a heavy 1 rep max Back squat |
| Stretch – 3 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 30sec Saddle stretch |
Tuesday – 01 Dec 2020
| Warm up – 3 RNDS |
| EMOM 10 |
| 1-5 DU |
| Skill Practice – 10 Min CAP |
| Rope Climbs |
| WOD Prep – warm up |
| Strength |
| Build up to a heavy 1 rep max Back squat |
| Stretch – 3 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 30sec Saddle stretch |