| Warm up – 3 RNDS |
| 12 Banded Pull Aparts |
| 12 Banded Strict press |
| 12 V-Sits |
| Skill Practice |
| EMOM 5 |
| 20s chin over bar hold |
| AMRAP 9 |
| 8 Push Jerk 50/30 |
| 8 Burpees over bar |
| 8 T2B |
| 30 Skips |
| 1 min rest… |
| AMRAP 7 |
| 6 Push Jerk 60/40 |
| 6 Burpees over bar |
| 6 T2B |
| 30 Skips |
| 1 min rest… |
| AMRAP 5 |
| 4 Push Jerk 70/50 |
| 4 Burpees over bar |
| 4 T2B |
| 30 Skips |
| 10 Hill Sprints |
| Stretch – 3 RNDs |
| 30s per side Couch Stretch |
| 30s per side Foam Roll (Calves) |
| 30s per side Pigeon Stretch |
Tuesday – 10 Nov 2020
