Strength Hang Power Cleans 5-5-5-5 (focus on form, hook grip, fast hips and big shrug) WOD for time 15,12,9,6 Reps of: Clean and Jerk...

Warmup Active warmup Skill SAQ, Cone drills (speed agility quickness - Speed ladders) WOD for time 500m row 1 mile run 200 x Double...

Strength Push Jerk 3-3-3-3-3 WOD For time - Partners 200m 50 x STOH 40/20kg 400m 40 x STOH 50/30kg 600m Run 30 x STOH 60/40kg 800m Run 20...

TEAM WOD - For Time 150 x Wall balls You go I go if ball stops moving perform 10 x Situps as a pair Then Row 3k as fast as possible You...

Strength Deadlift 3-3-3-3 WOD - AMRAP 21 Mins 1 x Deadlift 150kg/100kg 3 x Box Jumps 5 x HSPU 7 x Toes to Bar

Tekkers Squat Clean Strength Hang Squat Clean 3-3-3-3-3 WOD for Time Performance 1,2,3,4,5,4,3,2,1 of: Muscle Ups(Bar or Ring) Hang Squat...

WOD - 500 rep - For time 50 x Plate GTOH 20/15kg 50 x On Plate Burpees 50 x Weight Lunges 20/15kg 50 x Pressups 50 x Squats 20/15kg 50 x...

Performance Rowing Wk4 session 1 Skill KB Snatch WOD in Partners In a 5 min window Partner 1 run 400m Partner 2 AMRAP KB Snatch Switch...

WOD - AMRAP 40 mins (2 x Teams) 800m Sled Pull (rope) 150/100kg Then - AMRAP Calorie ROW Change rower after 2 rounds of Cindy *Cindy is 5...

Strength Shoulder Press Wk4 Wendler 5 x 40% 5 x 50% 5 x 60% WOD for Time 50 x Overhead Squats 50/30kg 50 x Power Cleans 50 x STOH EMOM 5...