| Warm up -2 RNDs |
| 10 Tyre hammer |
| 10 PVC pipe pass throughs |
| 1 Run around the building |
| Skill Practice |
| EMOM 5 |
| 5s x 4 Squat theropy |
| Skill Practice |
| EMOM 5 |
| 3 -5 Bar MU |
| WOD Prep – warm up |
| 6 RFT |
| 10 Hang power snatch 50/30 |
| 10 Over Head Squats 50 /30 |
| 10 Pull up (Wide grip) |
| 30 Bicycle crunch |
| Stretch – 3 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 30s Saddle stretch |
Wednesday – 11 Nov 2020
