WOD A CrossFit Total WOD B 6 x 50m Runnin Sprints

Tekkers Squat Snatch+Pause WOD A EMOM 15 Mins 1st min 4 x Squat Snatch 2nd min 4 x Power Snatch 3rd min 4 x Overhead squat WOD B 4 x 500m Row AFAP

Tekkers Spend 10 mins working on either: L-Pullups Box Jumps WOD EMOM 20 Mins 1st Min Deadlift x 8 (build load) 2nd Min Pullups x 8 3rd Min Box Jumps x 8 (30/24")

Tekkers/Strength Weighted Ring Dips (Kettlebell and Band) 5-5-5-5 WOD AMRAP 16 Mins 40 x Burpees 20 x Toes To Bar 10 x Ring Dips ** Scale Toes To Bar to Situps **Scale Ring Dips to Box Dips

100 x Double Unders 1 Mile Run 50 x Double Unders 1 Mile Run 50 x Double Unders 1 Mile Run

Warmup Coaches Choice Strength 10 mins to Find 3RM Front Squat WOD AMRAP in 21 mins - Partners You Go I Go 21 x Power Cleans 70/50kg 21 x Front Squats 70/50kg 21 x HSPU 21 x Bar Over Burpees

Warmup Coaches Choice Strength Deadlift 5-5-5 Deadlift 10-10-10 WOD AMRAP - 16 mins 20 x Air Squats 8 x Wall Walks 5 x Deadlifts 120/80kg

Warmup Burgner for Snatch Strength Build to a a heavy complex of: 1 x High Hang Squat Snatch 1 x Overhead Squat 1 x High Hang Power Snatch 1 x Overhead Squat WOD Working in Partners in a 2 min window Complete 10 x Power Snatches 60/40kg (2 x reps each) Then AMRAP Synchronised Burpees Score is burpees completes together Rest 1 min 7 x Rounds

Warmup Burgner for Clean and Jerk Strength 15 mins to establish 1RM Clean and Jerk WOD - "Tough Fran" for time 21,15,9 Thrusters 40/30kg Pullups *scale for ring rows Then 21,15,9 Thrusters 40/30kg Bar Muscle Ups *Scale Muscle ups with Toes to Bar/Knees to Elbows and Pressups so 21 x TTB followed by 21 x Pressups

Warmup Coaches Choice WOD x 3 rounds for time In partners - 1 athlete to work at once only You go i go (change at any point): 50 x Double Unders 40 x KB Swings 24/16kg 30 x Deadlifts 100/70kg 20 x Burpees 10 x STOH 60/40kg