| Warm up – 3 RNDS |
| 500m Row (sprint) |
| Mobi – 3 RNDs |
| 10 / 10 Ankle Stretch (Rig) |
| 10 Banded Good Mornings |
| 10 Banded Pull Aparts |
| Skill Practice |
| EMOM 5 |
| 20 sec Frog balance |
| WOD Prep – warm up |
| AMRAP 10 |
| 10 Deadlifts 60/40 |
| 10 Burpees |
| 10 Pull ups |
| 10 KB Swings 24 /16 |
| AMRAP 10 |
| 8 Deadlifts 70/50 |
| 8 Burpee over bar |
| 8 C2B |
| 8 KB Swings 24 / 16 |
| AMRAP 10 |
| 6 Deadlifts 60/40 |
| 6 Burpees over box |
| 6 bar MU (Jump to support) |
| 6 KB Swings 24/16 |
| Stretch – 3 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 30sec Saddle stretch |
Tuesday – 08 Dec 2020
