Three rounds for reps:
0-2 min: Run 400m then max. Double-unders
2-3 min: KB Swings 24/16kg
3-4 min: Burpees
4-5 min: Overhead Lunges (Alt.) 20/15kg
*Rest 5 min. between rounds.

AMRAP in 3, 6 & 9 min:
25 Wall Ball 9/6kg
15 Toes to Bar
25 Push-ups
15 Deadlift 85/55kg
25 Pull-ups
*Rest 3 min. between.

Five x 3 minute rounds:
Row 400m
Max Double-unders
*Rest as necessary between rounds.

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

EMOM x 20:
1 Clean + 2 Front Squats + 1 Jerk
*Take a rest minute every 5th round to adjust weight up or down.

A. Three sets x max. reps Strict Pull-ups
*Rest 2 min. between sets.

B. 5 x 3 min. rounds:
Run 400m
Max reps Burpees
*Rest 1 min. between rounds.

*Please come on in today and join in for Renee’s farewell workout!

Option 1:
For time:
120 Squats
60 Pull-ups
30 Push-ups
60 Wall Ball 9/6kg
30 C2B Pull-ups
20 Dips
30 DB Thrusters 22.5/15kg
15 Bar Muscle-ups
10 HSPU

Option 2:
80 Squats
40 Ring Rows
20 Push-ups
40 Wall Ball 9/6kg
20 Pull-ups
10 Hand Release Push-ups
20 DB Thrusters 15kg/10kg
10 C2B Pull-ups
5 Dips

*For those that didn’t get the message – Renee has programmed a special workout for Saturday that she would like to share with you all. We hope you can make it.

Five rounds:
2 x 10m Sled Push
4 x 10m Farmers Carry
6 x 10m Bear Crawl

A. Choose one of the following:
1. 5 sets, max reps strict pull-up.
2. EMOM x 10: Strict Pull-up

B. Max. Partner Facing Burpees in 7 min.

Ten rounds for time of:
Run 100m
10 Toes to Bar
Run 100m
10 Dumbbell Push Press 22.5/15kg