Saturday 16th November

With a 60 minute running clock...

0-10 minutes -  OMEM 5 Burpees, 2 x 50m shuttle sprint

10-20 minutes -  Establish a 1RM weighted pull up

20-30 minutes -  row 2km for time

30-40 minutes -  Establish a 1RM weighted ring dip

40 minutes onwards:

For time

50 Double Unders

10 Ground to Overhead 60/40

40 Double Unders

8 Ground to Overhead 60/40

30 Double Unders

6 Ground to Overhead 60/40

20 Double Unders

4 Ground to Overhead 60/40

10 Double Unders

2 Ground to Overhead 60/40