Workout of the day
With a 30 minute clock, perform:
5000m Row
Then AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats
* In teams of two. Switch every 500m on the rower. Switch every round on the AMRAP.

Challenge of the month – November
Max Strict pull-ups

Workout of the day
3 rounds for time of:
25 Dumbbell push press, 15kg/10
50 Double-unders
25 seconds L-sit
50 Double-unders

Challenge of the month – November
Max Strict pull-ups

Workout of the day
15 min AMRAP of:
10 Burpee box jump overs, 24”/20”
20/15 Calories Row

Challenge of the month – November
Max Strict pull-ups

Workout of the day
30-20 and 10 reps for time of:
Dumbbell thrusters, 15kg/10kg
Toes-to-bar

Challenge of the month – November
5 min AMRAP: Double-unders

Workout of the day
With a 10 minute running clock, perform:
200 Double-unders
100 Pistols, alternating
Max rope climbs
* In teams of two. I go, you go.

Challenge of the month – November
5 min AMRAP: Double-unders