Skill Practise Muscle ups or Pullups Strength 10 mins to establish Heavy 1RM thruster from the floor "Daniel" Hero WOD For time 50...

Strength/Skill In a 20 min Window Establish quality complex of: 1 x High Hang Power Snatch 1 x High Hang Squat Snatch 3 x Snatch Balance...

Strength Overhead Squat 5-5-5-5 WOD - Fight Gone a bit dodgy 3 x Rounds 1 min rest (Fight gone bad format) Row for Calories KB swings...

WOD 1 EMOM 6 mins 6 x HSPU *take necessary scales WOD - CF Widnes Beastly 7s 7 x RFT 50/30kg 7 x Power Cleans 7 x Front Squats 7 x STOH...

Strength In 30 Mins Establish 1 RM Deadlift 1 RM Front Squat 1 RM Shoulder Press WOD for Time Run 800m Rest 1 min Run 800m **If you have...

Strength WK 4 of 4 Wendler Shoulder Press 5 x 40% 5 x 50% 5 x 60% WOD Run 1mile (22 min clock) then AMRAP 5 x Pullups 10 x Pressups 15 x...