Warmup Mobility Squat Mobility/Hips/Shoulders Tekkers Beginners: Pullups/Kipping Boxjumps Advanced athletes - work on a strict weight pullup/max height boxjump WOD in teams of 3-4 (21min) As a team KB Carry/Run 1000m Then: AMRAP WallBalls 8/5kg Change athlete everytime the team completes a round of: 6 x Boxjumps 30/24" 4 x Burpee Pullups

Warmup Mobility Posterior Chain/Hamstrings/Glutes Shoulders Strength Deadlift 5-5-5-5-5 WOD "Diane" 21,15,9 Deadlift 100/60kg Handstand Pushups

Warmup Mobility Coaches Choice Shoulder/hip mobility Strength 15 mins to establish a 3rm Front Squat Tekkers power clean/TTB WOD AMRAP 15mins 2,4,6,8,10,12,14 etc reps of: Power Clean 60/40kg Toes to bar

Warmup Mobility Active Stretching/Kettlebell Power 3 x attempts at 150m Row Sprint WOD 1 AMRAP 12 mins 12 x American KB Swings 24/16 12 x Burpees 12 x Situps WOD 2 In teams of 2: AMRAP 12 mins Rowing change rower as and when

Warmup Mobility Band running 5 mins in partners Active Stretching Strength EMOM 12 mins Evens - 5 x Floor Press (bodyweight) Odds - Beginners 10 x Ring Rows Inter - 8 x Pullups Advanced - 3 x Muscle Ups WOD 21,15,9 Floor Press Bar over Burpees Then: 800m Run Then: 21,15,9 Pullups Burpees

WOD 5 x Rounds of: In a 3 minute Window: Row or Run 400m Mobility Intense Mobility for Scapula and Shoulders

Warmup Mobility Shoulder and Hip Mobility Pipe drills Snatch/Snatch Balance Overhead Squat Strength/Skills 15 mins working on Snatch Complex 1 x Power Snatch+OH Squat WOD 5 x Rounds for Time: 7 x Power Snatch+OH Squat 50/30kg 7 x Toes to bar 100m Sprint

Warmup Mobility Posterior Chain Warmup Shoulders/Wrists Strength and Tekkers (20 mins) Farmers Hold - Max Weight 10 secs Clean/STOH Tekkers WOD (time cap 16 mins) DT' Hero 5 x Rounds for Time: 12 x Deadlifts 70kg/47.5kg 9 x Hang Power Cleans 6 x Push Jerks ******** Hero WOD DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old

Warmup Mobility Coaches Choice Active Stretching/Squat Therapy Strength Back Squat 15 mins to establish a 3RM WOD for Time 50 x Russian KB Swing 24/16kg 50 x Plate GTOH 20/15kg 400m Run 75 x Hybrid KB Swings 75 x Plate GTOH 800m Run 50 x American KB Swing 50 x Plate GTOH 400m Run

Warmup Mobility Active Stretching Pressup/Squat Drills Tekkers Power Cleans/Push Press Front Squat WOD for Time (Big Chipper) 500m Run 25 x Burpees 50 x Power Cleans 40/20 50 x Push Press 40/20 50 x Front Squats 40/20 50 x Pullups 50 x Pressups 50 x Air Squats 25 x Burpees 500m Run