Warmup Mobility Posterior Chain Warmup/Squat Therapy Strength Deadlift 5-5-3-3-1-1 Back Squat 5-5-3-3-1-1 WOD AMRAP 5 mins Bar over...

Warmup Mobility Hip Flexors/Glutes/Hamstrings WOD 1 150m ROW Sprint x 3 attempts (record best effort) 400m Run for time Rest 2 mins...

Warmup Mobility Posterior chain / upper back / Hips Tekkers EMOM x 16 mins Odds: 3 x SDHP 3 x Power clean and jerks Evens: 10 x Ring...

Warmup Mobility Active Stretching/Shoulder mobilisation Squat therapy WOD 1 EMOM 25 MINS Mins 1,6,11,16,21 - 5 x Back Squat 100/60 Mins...

1 Mile Run 100 x Pullups 200 x Pressups 300 x Air Squats 1 Mile Run (the pullups, pressups and Air squats can be partitioned however you...

Warmup Mobility Shoulder Mobility/Active Stretching Strength Push Press from Rack 3 x 5 reps 3 x 3 reps 3 x 1 rep Increasing weight each...

Warmup Mobility Good Mornings/SL Touch downs Bar Taps Active Stretching Strength Deadlift 3 x 5 @50% 3 x 3 @70% 3 x 2 @ 80% WOD - EMOM 20...

Strength EMOM 10 mins 1 x Power Snatch 30/20kg 1 x Overhead Squat 1 x Snatch balance Mobility Glutes and Hamstrings

Warmup Mobility Active Stretching 3 mins Burpees Tekkers/Strength *scale as needed Ring Dips and Pullups then 4 x rounds for Quality...

Warmup Mobility Active Stretch Burgner Warmup for Squat Clean Tekkers Squat Clean Thruster Strength Work in Partners to establish a 3 Rep...