16 EMOM 1st min 3 x high hang Snatch 2nd min 2 x hang Snatch 3rd min 1 x Sntach X 4 sets working through different positions load moderate to light people can catch either Squat or Power Partner WOD I go, you go 3 min 1 min rest x 3 3 x Power-Snatch 40/25kg this can be do from hang too 6 x Press-up 9 x Air Squat

Warmup Mobility Active Stretching/mobility Strength Deadlift 3-3-3 WOD - EMOM 12 mins (alternating Minutes) 5 x Deadlift 120kg 6 x Push Press 60/40kg WOD 2 30 x Bar Over Burpees 30 x Situps 20 x Bar Over Burpees 20 x Situps 10 x Bar Over Burpees 10 x Situps

Warmup Mobility Coaches Choice WOD for Time 800m Run Then 3 x Rounds of 5 x Strict Handstand Pushups 7 x Strict Pullups 400m Run Then 3 x Rounds of 30 x Air Squats 20 x Burpees 10 x Hand Release Pushups 800m Run ** Strict HSPU can be scaled with L-seated KB press or barbell press *** Strict Pullups for Ring rows

Warmup Mobility Squat Therapy Hip openers/Hamstrings Tekkers Thrusters WOD 1 - EMOM 12 mins EMOM 12 mins 100m Sprint WOD 2 AMRAP 12 mins 30 x Thrusters 42.5/30kg 30 x Box over Burpees 30 x Calorie Row

Warmup Mobility Coaches choice Tekkers Beginners - Overhead Squat Intermediates - build a decent 5x rep heavy OH Squat WOD (modified 15.2) 40/30kg With a running Clock 0-3mins 2 rounds of: 10 x Overhead Squat 10 x Pullups 3-6mins 2 rounds of: 12 x Overhead Squats 12 x Pullups 6-9 Mins 2 x rounds of: 14 x Overhead Squats 14 x Pullups 9-12 Mins 2 rounds of: 16 x Overhead Squats 16 x Pullups etc etc…. *** scale oh squats for PVC Pipe ****scale pullups with ring rows or bands

Warmup Mobility Coaches Choice Strength/Tekkers 10 mins to establish 1 x RM Squat Clean WOD Every 3 mins for 8 rounds Complete: 3 x Squat Cleans 70/50kg 5 x Ring Dips 9 x Burpees 20 x Double Unders

Warmup Mobility Coaches Choice Strength Strict Shoulder Press 5-5-5-5-5 WOD 5 x RFT 15 x KettleBell Swings 15 x Deficit Pushups (hands on 10kg Plates) 400m Run

Warmup Mobility Squat Mobility 3 x RFQ 15 x Air Squats 10 x Dive Bombers Active Stretching WOD - MAX EFFORTS for each round - Score on reps **scaling important 3 mins Back Squat 80/50kg 1 min rest 3 mins Push Press 50/30kg 1 min rest 3 mins Wall Balls 8/5kg 1 min rest 3 mins Sledghammers and tyre 1 min rest 3 mins KB Swing 24/16kg

WOD ( Choice WOD) 10k RUN or 400 x Burpees for Time

Warmup Mobility Posterior Chain Warmup Strength Deadlift 3-3-3-3-3 EMOM - Working in Teams of 3 18 Mins 1st Min 5 x Deadlift 100/60kg 2nd Min 7 x Toes To Bar 3rd Min 9 x Hand Release Pushups Repeat Finisher Tabata Burpees