Warmup Mobility 200 x Single unders 15 x Double Unders 10 x Inchworms/Rotator Cuff mobilise Skill and Tekkers Ring/Box L-Sits L-Pullup...

Warmup Mobility 3 x rounds for Quality: 12 x Squats 9 x Burpees 6 x Hindi Pushups Active Stretch/Foam Rolling Skill and Tekkers Bear...

Warmup Mobility Box Step ups and Boxjump progression Shuttle Runs slow start to medium pace Active Stretching Tekkers/Strength EMOM 12...

Warmup Mobility Hamstrings Deep Mobility work 16 min EMOM 40/20kg Beginner 50/30kg Intermediate Complex of: Odd mins: 1 x Behind neck...

Warmup Mobility Squat Therapy Active Stretching Overhead Mobility Tekkers Press/Push Press/Push Jerk EMOM 12mins (every 2mins) Front...

Warmup Mobility Squat Therapy Active Stretching/Tabata Burpees WOD 1 In partners AMRAP 10 mins (YGIG) 90 x Wall Balls 8/5kg 90 x Down Ups...

Warmup Mobility Active Stretching/Burgner Warmup Strength/Tekker 15 mins to establish best 5rm Squat Clean Thruster (cluster) WOD AMRAP...

Warmup Mobility Active Stretching Hips/Glutes/Hamstrings Running Power 6 x 50m Sprints for Best time 2 x AMRAP (m) Row 1minute WOD 1/2...

Warmup Mobility Active Stretching/posterior Chain/overhead Strength 8 mins to Establish a quality 8RM Push Press 8 mins to Establish a...

EMOM 16 mins 30-45kg ODD Min - 1xsnatch deadlift 1xsnatch pull 1x snatch high pull EVEN min - 3xposition squat snatch hip, hang, floor