Monday the 11th of December.

Strength : Front Squat

2 x 6 @50%,60% 2 x 4 @70%,75% , 2 x 2 @80%,90%, 1 x 95% 1 x 100+%

Every 2:30 ( if not maxing out do sets of 5 reps )

Conditioning : Partner . 16 min AMRAP

24 Lateral Burpees over bar

24 Thrusters 42.5/30kg

40/34 Cals Row

24 C2B/Pull up

24 Lateral Burpees over bar

40/34 Cals Bike erg