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...

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...