WOD For Time 800m run 25 x Over plate Burpees 25 x Situps 25 x Hand Release Pushups 25 x Chest to Bar Pullups 25 x HSPU 200 x Double Unders 25 x HSPU 25 x Chest to Bar Pullups 25 x Hand Release Pushups 25 x Situps 25 x Over plate Burpees 800m Run

Skill and Warmup 10 mins Speed ladder and Barbell Warmup WOD - Peformance "RON" for time 5 x Rounds of: 400m Run, then 5 x Complexes of: 2 x Squats Cleans 60/40kg 2 x Push Press 2 x Push Jerks 2 x Split jerks WOD - Fitness 10 x Rounds for time of: 200m Run 5 x Power Cleans 40/30kg 5 x Front Squats 5 x STOH

Strength Overhead Squat 2-2-2-2-2-2 WOD - HERO "JOSH" 21 x Overhead Squats 40/30kg 42 x Pullups 15 x Overhead Squats 30 x Pullups 9 x Overhead Squats 18 x Pullups

Skill/Gymnastics EMOM 10 mins Fitness 6 x Pullups (3 to be strict) *scale as needed for ring rows jumping eccentric etc Performance 1st min - 3 x Ring Muscle Ups 2nd min 3 x Bar muscles Ups WOD 1 - AMRAP 8 mins in partners: (both partners working together at the same time) 5 x Deadlifts 100/60kg 5 x BoxJumps 30/24" WOD 2 - AMRAP 8 mins 5 x Back Squats 70/50kg 5 x Toes to Bar ***** WOD NOTES 1 x athlete starts on one movement, the other athlete on the second movement. Both mus

Strength/Power 1 x 500m Row for time WOD - AMRAP 30 mins Row max Calories as a team whilst team completes 6 x Box overs in a row 12 x Situps 200m Run

Performance Rowing TEST 2k time Strength/Skill EMOM 12 mins 1st - 3 x High Hang Power Cleans 2nd - 6 x Ring Dips WOD Performance 1-10 Power Cleans 70/50kg each round complete 30 x Double Unders 5 x HSPU WOD Fitness 10 x Rounds for time 5 x Power Cleans 50/30kg 10 x Pressups 50 x Single Unders

Strength Every 2mins for 14 mins complete Complex of: 2 x High Hang Snatch 2 x Hang Snatch 2 x Below Knee Snatch 2 x Full Snatch WOD In partners You Go I Go 10 x Full Snatch 50/30kg 400m Run (Syncro) 20 x Burpees (syncro) 20 x Full Snatch 400m Run (Syncro) 30 x Burpees (syncro) 30 x Full Snatch 400m Run (Syncro) 40 x Burpees (syncro)

Strength EMOM 20mins In teams and rotating every after 5 rounds each 5 x Back Squat (eg 100kg, 110kg, 120kg, 100kg would be a score of 430kg) 6 x Strict Pullups+Weight 7 x Deadlifts 8 x KB Swings WOD Death by Burpees EMOM 1 Burpee 2 burpee add a burpee each minute until cannot complete in the minute

Tekkers HSPU Kipping/Scales WOD for time 10 x RFT 40 x Double Unders 12 x Squats 9 x Pushups 6 x Pullups 3 x HSPU

Skill/Tekkers EMOM 12Mins 1st 30 x Double Unders 2nd 15sec Handstand Hold WOD for Time 200m RUN 5 x Squat Cleans 60/40kg 5 x Push Press 5 x Split Jerks 400m Run 10 x Squats Cleans 10 x Push Press 10 x Split Jerks 800m Run 15 x Squat Cleans 15 x Push Press 15 x Split Jerks