Warmup Mobility Squat Therapy/Active Stretching Strength OverHead Squat 5-5-5-5 WOD For time: 25 x OH Squat 20/30kg 10 x Burpees 10 x Squat Jumps 21 x OH Squats 10 x Burpees 10 x Squat Jumps 17 X OH Squats 10 x Burpees 10 x Squat Jumps 13 x OH Squats 10 x Burpees 10 x Squat Jumps 9 x OH squats 10 x Burpees 10 x Squat Jumps 5 x OH Squats 10 x Burpees 10 x Squat Jumps

Warmup Mobility Squat therapy/Active Stretching then: Establish a max Calorie ROW in a 1 min (use as a benchmark for WOD) WOD "Fight Gone Bad" 3 x RFT Wall Balls 5/8kg (10ft target) Sumo deadlift high-pull, 25/35kg Box jump, 20-inch Push press, 25/35kg Row (calories) 5 exercises in a 5 min round. 1 min rest before repeating. Score on total reps and calories rowed

Warmup/Mobilise Lats/hips/ankles WOD "FranPee" for Time 40/25 kg 21,15,9 Thrusters Burpees Mobility Prone mobility for lower back using lacross balls and intense PNF stretching techniques

Strength Bear Complex Drills 3-3-3-3-3 Bear Complex WOD For Time: (Scaling Handstand Walking for Wall Walks) 3 x Bear Complex 10m Walk on Hands 25 x Burpees 4 x Bear Complex 10m Walk on Hands 20 x Burpees 5 x Bear Complex 10m Walk on Hands 15 x Burpees 6 x Bear Complex 10m Walk on Hands 10 x Burpees 7 x Bear Complex 10m Walk on Hands 5 x Burpees

Warmup Mobility 5 x wall walks 20 x pass backs 25 x Air Squats Tekkers Power Snatch progression WOD AMRAP 18 mins 4 x power snatches 25/40kg 100 x single unders 10 x double unders 16 x Single Arm KB Squats (8 each arm)

Warmup/Mobilise Coach skills WOD For Time 800m Run/Row 10 x Thrusters 40/30kg 20 x Pullups 30 Toes to Bar 40 x Walking Lunges 50 x Pressups (hand release) 400m Run/Row 50 x Pressups (Hand Release) 40 x Walking Lunges 30 x toes to bar 20 x pullups 10 x Thrusters 40/30kg 200m Run/Row

Warmup Mobility Tekkers Deadlift/Burpee Pullups Strength Deadlift 5-5-5-5 WOD - Hero "Rankel" 20 min AMRAP 6 Deadlifts 60/100kg 7 x Burpee Pullups 10 x KB Swings 200m Run HERO Workout "Rankel" in memory of U.S. Marine Corps Sergeant John Rankel U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, w

Warmup Mobility Hindi Pressups x 10 Bear Crawls 30m Active Stretch inc Hip Flexors WOD For Time 200m Run Sprint 12 Handstand Pushup 300m Run Sprint 9 Handstand Pushups 400m Run 6 Handstand Pushups 600m Run 3 Hanstand Pushups Scale to Pike Pressups/Ab Matt under head for HSPU RX (Hands on floor head to floor)

Warmup Mobility Skills 5 mins to establish 5rm backsquat max height box jump Ring Dip + Wall Ball Tekkers WOD (2min best efforts) 2 mins BoxJump 20/24" 1 min rest 2 minsWall Ball 5/8kg 1 min rest 2 mins Back Squat 40/80kg 1 min rest 2 mins Ring Dips 1 min rest 2 mins Squat Jumps Score on total reps from each round

Warmup Mobility 5 mins Single Unders every 30 seconds perform 3 double unders Active Stretching Skill Tekkers SDHP/KB Swing WOD 15 min cap 300m Run 30 x SDHP 20/30kg 30 x Ring Pressups 30 x KB Swings 200m run 20 x SDHP 20 x Ring Pressups 20 x KB Swings 100m run 10 x SDHP 10 x Ring Pressups 10 x KB Swings AMRAP Burpee Pressup Pullup Score on time to complete workout and total Burpee Pressup/Pullups