Strength 15 mins to establish Heaviest 20m farmers walk WOD 1 AMRAP in 12 mins 20 x Plate GTOH 15 x Burpees 10 x Air Squats WOD 2 5 x 50m...

TEAM WOD 100m Sprint Relay YGIG - ALL Athletes complete their sprint before moving on: 400m Team Run 30 x Deadlifts 80kg 25 x Deadlifts...

Tekkers Snatch Variants Strength Squat Snatch 3 x 8 WOD - Partners FOR TIME Partner 1 - Run 1mile Partner 2 Complete: 4 x Rounds 8 x Hang...

Skill Practise L-Sit 5 x Maximum Hold Practise L-Pullup 5 x As many upbroken reps WOD - In partners - YGIG AMRAP in 8 mins 20 x Boxovers...

Skill SAQ ladder drills FITNESS WOD - 6 min CLOCK 400m Run Then AMRAP 3 x Wall Walks 7 x Pullups *REST 2 mins - Repeat total 3 Rounds...

Strength Thrusters 3-3-3-2-2-1-1 WOD - AMRAP 10 mins 5 x Thrusters 70/50kg 10 x Toes to bar

Chipper WOD 10 x Muscle Ups (bar or ring) 10 x Pistols 20 x HSPU 20 x Chest to bar Pullups 30 x Burpees 30 x Down ups 40 x Squats 40 x...

Team WOD for Time 400m Sandbag carry 100 x Overbag Burpees 100 x Sandbag squats 3k Row 100 x Overbag Burpees 100 x Sandbag squats 400m...

Warmup Shoulder and Hip Mobilility Skill Squat Snatch WOD - 'Gegs' 100 x Snatches 60/40kg for time ** 'Gegs' in memory of Geraint Morris...

Warmup Coaches Choice Strength - For time Working in Teams of 2 or 3 (Using 3 bars) 10,9,8,7,6,5,4,3,2,1 Reps of: Floor Press 60/40kg...