Skill/Strength (performance) EMOM 6 mins 1st 3 x Bar Muscle Ups 2nd 3 x Ring Muscle Ups ** Beginners to work on Pullups/Kipping WOD For...

Strength 15 mins to build a Heavy 3RM Deadlift WOD for Time 1 Mile Run 33 x Goblet Squats (20/10kg) 33 x Deadlifts 80/60kg 33 x Pressups...

Strength 15 mins to build a Heavy 3RM Deadlift WOD for Time 1 Mile Run 33 x Goblet Squats (20/10kg) 33 x Deadlifts 80/60kg 33 x Pressups...

Strength 20 mins to build a quality complex of: (snatch Grip) 1 x Paused at the knee Deadlift 1 x High Hang Snatch Pull 1 x High Hang...

WOD 1 - AMRAP 5 mins 25 x Russian KB Swings 24/16kg 25 x Down ups WOD 2 - AMRAP 5 Mins 15 x Power Cleans 50/40kg 15 x Push Jerks WOD 3 -...

Strength EMOM 15 mins 1st - 6 x Back Squats 2nd - 6 x Shoulder Press 3rd - 50m Sprints WOD Fitness 1,2,3,4,5,4,3,2,1 Reps of: Bear...

Strength Farmers walk heaviest load for 20m (15 mins) WOD Team Row for Calories (25 mins)whilst remainder of team complete: 9 x Toes to...

Strength Deadlift 10-10-10-10 WOD Performance 15 x Deadlifts 80/60kg 9 x Hang Cleans 6 x STOH 50 x Bar facing burpees 6 x STOH 9 x Hang...

Skill Practise one or two of : Rope Climbs Kipping Tekkers Paralette L-Sits WOD 1 x Round of Cindy 60 x Double Unders 2 x Rounds of Cindy...

Strength Overhead Squat 5-5-5-5-5 WOD 1 AMRAP 5 Mins 10 x Wall Balls 10 x Burpees WOD 2 10 x Thrusters 20kg 10 x Burpees WOD 3 10 x KB...