Tekkers SDHP and KB Cleans WOD for Time in teams of 2 Complete: 800m Run Then One athlete to work at once Complete: 100 x Pullups 100 x Air Squats 80 x Toes To Bar 80 x SDHP 40/20kg 60 x HSPU 60 x KB Cleans 24/16kg Then As a Team Complete 800m Run

Tekkers Rowing technique WOD AMRAP 40 mins in teams Row max Calories as a team Change rower after each member of the team completes: 200m Run 20m Bear Crawl 20 x Double Unders * Only change rower when everyone completes the above

Strength Deadlift 3-3-3-3-3 Back Squat 3-3-3-3-3 WOD in teams of 2 - for time 100 x Deadlifts 100/80kg one athlete to work at once every time you change athlete Both athletes take turns to complete 10 x Wallballs 8/5kg each (20 in total)

Strength Strict Pullup +Strict Toes to bar 6-6-6-6-6 WOD In a 90 sec window complete AMRAP Calorie Row Rest 30 secs In a 90 sec window complete AMRAP Burpees Rest 30 secs In a 90 sec window complete AMRAP 10m Shuttle Runs Rest 30 secs In a 90 sec window complete AMRAP Toes To Bar Rest 30 secs In a 90 sec window complete AMRAP Box Jumps 30/24" Rest 30 secs REPEAT for 3 rounds Total Score is Reps/Calories

Strength Establish heaviest 3RM Thruster in 15 mins WOD 100 x STOH 60/40kg Every time bar stops moving complete 200m Run/Row Time cap is 22 Mins *STOH can be Strict Press,Push Press/Jerk

Strength/Tekkers Build a quality load for the following complex in 12 mins 1 x Snatch Grip Deadlift 1 x High Hang Squat Snatch 2 x Overhead Squat Then EMOM 6 mins the heaviest load from complex: 3 x High Hang Squat Snatch WOD In a 60 sec Window Complete: 100m Sprint AMRAP HSPU Rest 30 secs Repeat for 8 Rounds * Score is total HSPU

Strength 15 mins to establish a Heavy Triple touch and go Clean and Push Jerk WOD Hero WOD "DT" 5 x RFT 12 x Deadlifts 70/50kg 9 x Hang Power Cleans 6 x Jerks

Strength 15 mins to establish a Heavy Triple touch and go Clean and Push Jerk WOD Hero WOD "DT" 5 x RFT 12 x Deadlifts 70/50kg 9 x Hang Power Cleans 6 x Jerks

Tekkers Muscle ups and Transitional work Pistols and scales WOD 1 Mile Run Then 3 rounds of: 12 x Hollow Rocks 9 x Pistols 6 x Ring or Bar Muscle ups 1 x Mile Run

Strength 12 mins to establist a Heavy 5RM Front Squat Then 6 mins to build to 50% of your 1RM Hang Squat Clean Then EMOM 7 Mins 3 x High Hang Squat Clean adding 5% load to barbell each round WOD AMRAP in 10 Mins 5 x CTB Pullups 10 x Clap Pushups 15 x Jump Squats