A) Pull Up                   5-5-5-5-5 B)  “Nancy” 5 rounds for time 400m Run 15 Overhead Squats (42.5/30kg) Compare: 05/07/13, 08/02/13, 14/08/12, 

Saturday 14th December A) Deadlift                 3-3-3-3-3 B) AMRAP 11min: 10 (alt.) Pistol Squats 12 (alt.) Dumbbell Snatch (20/15kg)  

“Friday the 13th” 4 Rounds, for time: 30 Burpees 40 Wall Balls (9/6kg) 50 Double Unders Compare to: 13/09/13, 13/07/12, 14/04/12, 

Thursday 12th December A) Headstand / Planche Practice B) “Grace“ For time: 30 Clean and Jerks (60/42.5kg) Compare to: 14/06/13, 02/11/12, 26/04/12, C) Pull Up                  3-3-3-3-3

A) Front Squat          3-3-3-3-3 B) 10-9-8-7-6-5-4-3-2-1 reps for time: Ring Dips Box Jumps (30/27”)

Tuesday 10th December A) Bodyweight Pull Up          5-5-5-5-5 If you can do 5×5@BW, do 5×6 or more B) AMRAP 6minutes: 15 Power Snatches (35/25kg) 30 Double Unders

A) Forward Lunge (Front Rack) 10(alt.)-10(alt.)-10(alt.)-10(alt.)-10(alt.) B) 3 rounds for time: Run 400m 10 Handstand Push Ups 12 Toes to Bar

“Brunels Bridge” For time: 30 Burpees 30 Toes To Bars 30 Sumo Deadlift High Pulls (40/30kg) 1 mile Run 30 Sumo Deadlift High Pulls (40/30kg) 30 Toes to Bars 30 Burpees Compare: 04/04/13, 01/9/12, 06/04/12,

A) L-Sit 3 x Max Holds Then Front Lever Progressions B) Teams of 3-4. One working. Row 3km 120 Dumbbell Thrusters (2×20/15kg)

A) Skin the Cat / Back Lever Practise B) Overhead Squat 5-5-5-5-5 C) 3 Rounds for time: 25 Russian Swings (32/24kg) 50 Double Unders