Monday 30th November - Saturday 5th december

Monday:
Strength: Cluster 2-2-2-2-2
Deadlift 2 EMOM x 7

Conditioning: 3 rounds 21 KB swings @ 24/16 15 thrusters @ 42.5/30 Run 400m

Tuesday:
Skill/ Strength: Ring muscle up tech
Then AMRAP in 3 minutes Ring muscleup Or 5 supine ring rows 5 ring dips
Conditioning: 4 Rounds for total reps 1 minute T2B 1 minute HR pushup 1 minute box jump @ 75/60cm 1 minute row (cals) 1 minute rest
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Wednesday:
Benchmark retest - no SWOD
Goat EMOM x 7
Conditioning: Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m
Thursday:
Strength: Snatch *full 2-2-2-2-2
TGU 2 EMOM x 7 (1 each)

Conditioning: 50 double unders 12 OHS 50 double unders 18 front squat 50 double unders 24 back squat Rx = 80/55 * no rack

Friday:
Skill/ Strength: Rope climb tech

4 rounds each for time and total time 3 rope climbs 21 burpees 200m sandbag carry * rest 2-3 minutes between each

For total accumulate seconds Max hollow hold Rest 10 seconds Max plank hold * subtract rest from score

Saturday:
In pairs
Run 1km
150 wall balls/ 100 pullups/ 75 OH plate lunge/ 50 clean jerk
Run 1km