Strength Wk2of4 Wendler phase2 Add 5kg to previous month 1RM Deadlift 5 x 65% 5 x 75% 5+ 85% Skill 10 mins to practise Kipping Tekkers WOD for Time 4 x Thrusters 50/30kg 10 x Burpee Pullups 8 x Thrusters 50/30kg 10 x Burpee Pullups 10 x Thrusters 50/30kg 10 x Burpee Pullups 8 x Thrusters 50/30kg 10 x Burpee Pullups 4 x Thrusters 50/30kg 10 x Burpee Pullups

Strength WK1of4 Wendler Phase2 - Add 5kg to previous month 1RM Front Squat 5 x 65% 5 x 75% 5+ 85% WOD E2MOM 20 mins 1st - 25 x Double Unders then AMRAP Hang Power Cleans (1/2 Bodyweight) If bar is dropped ends the round 2nd - 25 x Double Unders then AMRAP Push Press If bar is dropped ends the round ** if athlete struggles with Double unders - Best endeavours for 1 min of the 2 min round

Strength (Wendler wk4 of 4 deload) Strict press 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD for time BUY IN 3 X rounds of: 5 X squat cleans 60/40kg 5 X push press Then Run 800m / 50 X bar over burpees Run 400m / 25 X bar over burpees Run 200m / 10 X bar over burpees Then BUY OUT 3 X rounds of: 5 X squat cleans 60/40kg 5 X push press

WOD 1 "King Kong' 1 x Deadlift 205kg 2 x Muscle Ups 3 x Squat Cleans 115kg 4 x HSPU WOD 2 Hero "Jack" 20 Min AMRAP 10 x Push Press 55/35kg 10 x KB Swings 24/16kg 10 x Box Jumps

Skill/Strength Split Jerk 3-3-3-3 WOD 1 for Time - Partner 100 x TTB - Partner hold 60/40kg overhead WOD 2 for Time - Partner Synchronised Cindy 7 x Rounds of Cindy WOD 3 for Time - Partner 150 cal Row - One partner holds 120/80kg deadlift

Tekkers Pistols WOD - Chipper for Time 800m Run 20 x Ring Dips 30 x TTB 40 x Squats 400m Run 10 x Bar Muscle Ups 400m Run 40 x Squats 30 x TTB 20 x Ring Dips 800m Run

Strength WK 4 of 4 Deload Wendler Deadlift 5 x 40% 5 x 50% 5 x 60% WOD AMRAP in 6 Mins 12 x KB Swings 16/12kg 6 x Burpee CTB AMRAP in 6 Mins 12 x Squats 6 x HSPU AMRAP in 6 Mins 12 x Boxjumps 30/24" 6 x Wall Walks Rest 2 mins between each AMRAP

Strength Wk 4 of 4 deload Wendler Front Squat 5 x 40%1RM 5 x 50%1RM 5 x 60%1RM WOD for Time Grace 50/30kg DT 50/30kg Grace 50/30kg

Strength Wendler Wk3 5 x Shoulder press @ 75% 3 x Shoulder Press @85% 1+ Shoulder Press @95 **score on max reps @95% WOD 12,9,6,3 Reps of: Bear Complex 50/30kg ** If barbell drops Kicker of 12 x Burpees 200m Run after each round

Strength Floor Press 5-5-5-5-5 WOD EMOM 30 Mins 1st - 20 x Double Unders 2nd - 10 x Floor Press 60/40kg 3rd - 10 x Bent Over Row 60/40kg