Strength Shoulder Press 5 x 65% 1RM 5 x 75% 1RM As many at 85% 1RM WOD 1 - record fastest and slowest times 11 x Rounds of 50m Sprint Recovery is the walk back to the start WOD 2 4 x RFT 11 x Box Jumps 11 x Power Cleans 70/50kg 11 x KB Swings 24/16kg ***scale the weights according to your barbell ability and strength

Strength - Wk1 Wendler Front Squat 5 x 65% 1RM 5 x 75% 1RM As many at 85% 1RM WOD for time 75 x Thrusters 60/40kg **** Every time bar is dropped OR rested complete: 10 x Pullups 200m Run

Skill/Tekkers Every 90secs for 5 rounds 6 x Toes to bar 6 x Ring Dips WOD - Hero "Michael" 3 x Rounds for time 800m Run 50 x Back Extensions 50 x Situps

Skill/Tekkers/Strength EMOM 8 mins 1 x Complex of: *Build load up to 60% BW 1 x Snatch Pull 1 x Snatch 1 x Overhead squat ** Work with PVC pipe if mobility is lacking WOD - For time 500m Row Buy in Then 4 x Rounds: 15 x Hang Muscle Snatch 30/25kg 10 x Box Jumps 30/24" 5 x Strict Pullups *** optional Plate GTOH for muscle snatch

Strength EMOM 21 mins 1st - 2 x Heavy Back Squat 2nd - 3 x Heavy Deadlift 3rd - 4 x Strict HSPU WOD - AMRAP in 7 mins 7 x Hand Release Pressups 7 x Burpees 7 x Plyo Lunges

Strength Establish a quality 1RM Power clean and push Press WOD - AMRAP 5mins 6 x Power Cleans 60/40kg 6 x Push Press 60/40kg **If athlete breaks before round ends - complete 12 x KB Swings 24/16kg ***REST 1 min - then repeat Round 2 - reps x5 Round 3 - reps x4

Skill Beginners - Kipping Pullups Advanced - Bar or ring muscle ups WOD - AMRAP 4 mins (Fitness) 100m Run 5 x Pullups 10 x Pressups 15 x Squats Rest 1 min Repeat for total 5 rounds WOD - AMRAP 4 mins (Performance) 100m Run 5 x Muscle Ups 10 x Pressups 15 x Squats Repeat for total 5 rounds 1 x Round = 30x reps (do no count run)

TEAM WOD for time 400m Team Run Relay 200m Run (YGIG) 250 x Bar over Hops (YGIG)) 150 x Box Jumps 30/24" (YGIG) 75 x 2 Man Deadlifts 160kg Relay 200m Run 400m Team Run

Strength/Skill (15mins) Build up to a Bodyweight Squat Clean Thruster *Score on % of bodyweight WOD - AMRAP (15 Mins) 1 x Squat Clean Thruster (BW) 15 x Double Unders 100m Run

Strength Deadlift 1-1-1-1-1 WOD In partners complete (YGIG) fo time: 42-30-18 Reps of: Deadlift 100/70kg Bar over Burpees