Strength Overhead Squat 2-2-2-2-2-2 WOD - HERO "JOSH" 21 x Overhead Squats 40/30kg 42 x Pullups 15 x Overhead Squats 30 x Pullups 9 x...

Skill/Gymnastics EMOM 10 mins Fitness 6 x Pullups (3 to be strict) *scale as needed for ring rows jumping eccentric etc Performance 1st...

Strength/Power 1 x 500m Row for time WOD - AMRAP 30 mins Row max Calories as a team whilst team completes 6 x Box overs in a row 12 x...

Performance Rowing TEST 2k time Strength/Skill EMOM 12 mins 1st - 3 x High Hang Power Cleans 2nd - 6 x Ring Dips WOD Performance 1-10...

Strength Every 2mins for 14 mins complete Complex of: 2 x High Hang Snatch 2 x Hang Snatch 2 x Below Knee Snatch 2 x Full Snatch WOD In...

Strength EMOM 20mins In teams and rotating every after 5 rounds each 5 x Back Squat (eg 100kg, 110kg, 120kg, 100kg would be a score of...

Tekkers HSPU Kipping/Scales WOD for time 10 x RFT 40 x Double Unders 12 x Squats 9 x Pushups 6 x Pullups 3 x HSPU

Skill/Tekkers EMOM 12Mins 1st 30 x Double Unders 2nd 15sec Handstand Hold WOD for Time 200m RUN 5 x Squat Cleans 60/40kg 5 x Push Press 5...

Skill Practise Muscle ups or Pullups Strength 10 mins to establish Heavy 1RM thruster from the floor "Daniel" Hero WOD For time 50...

Strength/Skill In a 20 min Window Establish quality complex of: 1 x High Hang Power Snatch 1 x High Hang Squat Snatch 3 x Snatch Balance...