Warmup Mobility Posterior Chain Warmup 4 x Rds for Quality: Plyometric Tuck Jumps x5 Step Lunges x 10 Tekkers and Strength Working in...

WOD 1 mile run 1 mile row 200 x single unders 100 x double unders Mobility Shoulders/Back mobility bands and hockey balls

Warmup Mobility Shoulder mobility/hip mobility Strength and Core EMOM 12 mins 8 x Ring Rollouts Even min beginners - 8 x Air Squats...

Warmup Mobility Squat Therapy/Hip openers Wrist/Shoulders/Thrusters Strength/Tekkers In Partners Alternating every 30s Complete: 5 x...

Warmup Shoulder/Hip Mobility 25 x Plate GTOH 25 x Double unders 25 x Burpees Tekkers Clean and Push Jerk Tekkers Beginners - Tekkers...

Warmup Mobility Coaches Choice/Active Stretching Strength EMOM 12 Mins Even Min: 8 x Floor Press 3/4bw Odd Mins: 8 Reverse Grip Chins WOD...

Warmup Mobility Squat Therapy 3 x rounds for quality of: 12 x squats/pressups/burpees Strength In 15 mins establish a 5rm Front Squat...

WOD 40/20kg for time: 5 x SDHP 5 x Push Jerks 10 x Walking Lunge 7 x SDHP 7 x Push Jerks 20 x Walking Lunge 9 x SDHP 9 x Push Jerks 30 x...

Warmup Mobility Posterior Chain warm up Strength EMOM 10 minutes 2 x Deadlifts at 200% bodyweight 10 x Bar Press ups WOD In partners...

Warmup/Mobility Active Stretching/Coaches Choice Tekkers/Strength Beginners - Powerclean drills Intermediate - Establish a heavy 3x Power...