Strength WK 3 of 4 Wendler Shoulder Press 5 x 75% 3 x 85% 1+ 95% WOD - Fight Gone Bad 3 x rds AMRAP (1min each) Wall Balls 9/5kg SDHP 35/25kg Boxjumps 20" Push Press 35/25kg Row for calories 1 min rest

Strength Wendler Wk2 of 4 Shoulder Press 3 x 70% 3 x 80% 3+ x 90% HERO WOD "HOLLEYMAN" 30 x RFT 5 x Wall balls 3 x HSPU 1 x Power Cleam 100/60kg

Power 3 x 300m ROW AFAP WOD - Fitness 5 Min time cap (3 x Rounds) 400m Run Then AMRAP 6 x Box Jumps 24/20" 6 x Press Up+Down up 90 sec rest WOD - Performance 5 Min time cap (3 x Rounds) 400m Run Then AMRAP 6 x Box Jumps 24/20" 3 x Strict HSPU/3 x HSPU 90 Sec rest

Skill/Strength 3 x Rounds for Quality 8 x Ring Dips 8 x GHD Situps WOD - 5RFT 75 x Double Unders 50 x Air Squats 25 x Burpees 10 x Hand Release Pushups

Strength Wendler WK 2 of 4 Front Squat 3 x 70% 3 x 80% 3+ x 90% WOD - AMRAP in 8Mins 12 x SQ-Clean Thrusters 40/30kg 24 x Situps 48 x Double Unders Rest 2 mins Repeat

Strength Wendler WK 2 of 4 Deadlift 3 x 70% 3 x 80% 3+ x 90% WOD For time (Fitness) In a 4 min Window Run 400m Then AMRAP 6 x Pullups/Ring Rows 3 x Wall Walks Rest 90secs REPEAT 4 rounds WOD For Time (Performance) In a 4 minute window Run 400m Then AMRAP 3 x Complex of: TTB x3/CTB Pullups x3 3 x Wall Walks Rest 90secs REPEAT 4 rounds

Strength Wendler Wk1 of 4 Shoulder Press 5 @ 65% 5 @75% 5+ @85% WOD A - EMOM 18 Mins 1st - 25 x Double Unders 2nd - 10 x SDHP 50/30kg 3rd - 10 x STOH 50/30kg WOD B 500m Row AFAP x 2 rounds rest between your fellow athletes rounds

Tekkers Snatch Power Cleans+Jerk Chipper WOD for Time In partners: 400m Run (in Sync) 100m Buddy Carry (Each) 25 x CTB Pullups (in Sync) 50 x Situps (in Sync) 400m Run (in Sync) 100m Buddy Carry (Each) Then You Go I Go (1 rep each) 50 x Snatch 40/30kg 50 x Clean and Jerk 60/40kg 100m Buddy Carry (Each) 400m Run (in Sync) 25 x CTB Pullups (in Sync) 50 x Situps (in Sync) * Penalty if bar is dropped Partners to complete 10 x Burpees ** If athletes cannot demonstrate a tidy snatc

Skill/Tekkers Performance - Bar Muscle up/Ring Muscle up Fitness - Pullups/Kipping WOD AMRAP 4mins (score only on burpees) 3 x Muscle Ups 9 x Burpees Rest 2 mins AMRAP 4mins (score only on burpees) Row 150m 9 x Over rower Burpees Rest 2 mins AMRAP 4mins (score only on burpees) 6 x Strict Pullups 9 x Burpees Rest 2 mins AMRAP 4mins (score only on burpees) 6 x HSPU 9 x Burpees Rest 2 mins AMRAP 4mins (score only on burpees) 6 x BoxJumps 30/24" 9 x Burpees

Strength WK1 of 4 Wendler Front Squat 5 @ 65% 5 @75% 5+ @85% Then Establish heaviest 3RM Thruster WOD 3 x Rounds of (2 min rest between rounds) 5 min AMRAP 3 x Thrusters 70/50kg 7 x TTB/KTE