7:30am class only For Time: 3 Power Cleans 70/50kg 30 Wall Balls 20/14lb 30 Push Ups 3 Power Cleans 85/60kg 30 Wall Balls 20/14lb 30 Sit Ups 3 Power Cleans 100/70kg 30 Wall Balls 20/14lb 30 Push Ups

5:30am, 6:30am class, Open Gym 4-6pm Back Squat 1RM Test AMRAP in 7 min: 25 double unders 10 burpees 25 double unders 10 pull ups

7:30am Class Partner WOD (tag in and out where you want) For Time, but every 2 min shuttle sprint: 100 Kettlebell Swings 24/16kg 80 Overhead Plate Lunges 20/15kg 60 Alternating DB Snatches 22.5/15kg 40 Toes to Bar 20 Clusters 60/42.5kg

7:30am Class and Open Gym 4-6pm Tempo Overhead Squat 5 x 1 (7 seconds down, 7 seconds at the bottom, 7 seconds up) (Taken from floor) AMRAP in 10 min: 6 Power Snatch 42.5/30kg 9 Overhead Squat 42.5/30kg 12 Box Jumps 24/20"

7:30am Class Only In Teams of 3 or 4 complete AMReps in 2 min at each station of the following: Assault Bike Calories Tyre Flips Wall Balls 20/14lb Deadlifts 70/50kg Rest 2 min Row Calories Prowler laps Thruster 20/15 Double Unders

In 5 min: Run 400m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 60/42.5kg Rest 5 min In 5 min: Run 300m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 70/50kg Rest 5 min In 5 min: Run 200m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 85/60kg

Christmas Dress Up WOD 12 Days of Christmas 1 Squat Snatch 40/30kg 2 Box Jumps 24/20” 3 Wall Balls 20/14lb 4 Pull Ups 5 Push Press 40/30kg 6 Jumping lunges 7 Push Ups 8 Alt DB Hang Power Clean 22.5/15kg (4 on each side) 9 Burpees 10 KB Swings 24/16kg 11 Deadlifts 40/30kg 12 Thrusters 40/30kg * Completed like the song; 1 Squat Snatch then 2 Box Jumps and 1 Squat Snatch Then 3 Wall Balls, 2 Box Jumps and 1 Squat Snatch etc

Deadlift 5-5-5 Deload 1/2 Tabata Mash Up - 4 rounds of 20 sec on, 10 sec off Wall Climbs Dumbbell Snatch 22.5/15kg Sit Ups Team Assault finisher

DT - 10 rounds with a partner (you go, I go) 12 Deadlift 70/47.5kg 9 Hang Power Clean 70/47.5kg 6 Push Jerk 70/47.5kg

4 rounds, each for time: 10/7 Cal Row 7 Burpees 14 Wall Balls 20/14lb Sprint to cones Rest between rounds Shredding for the Summer #2 2 x AMRAP in 3 min: 5 Toes to Bar 5 Overhead Squat 35/25kg 5 Push Press 35/25kg Rest 3 min