Strength Overhead Squat 5-5-5-5 WOD - Fight Gone a bit dodgy 3 x Rounds 1 min rest (Fight gone bad format) Row for Calories KB swings...

WOD 1 EMOM 6 mins 6 x HSPU *take necessary scales WOD - CF Widnes Beastly 7s 7 x RFT 50/30kg 7 x Power Cleans 7 x Front Squats 7 x STOH...

Strength In 30 Mins Establish 1 RM Deadlift 1 RM Front Squat 1 RM Shoulder Press WOD for Time Run 800m Rest 1 min Run 800m **If you have...

Strength WK 4 of 4 Wendler Shoulder Press 5 x 40% 5 x 50% 5 x 60% WOD Run 1mile (22 min clock) then AMRAP 5 x Pullups 10 x Pressups 15 x...

Strength WK 3 of 4 Wendler Shoulder Press 5 x 75% 3 x 85% 1+ 95% WOD - Fight Gone Bad 3 x rds AMRAP (1min each) Wall Balls 9/5kg SDHP...

Strength Wendler Wk2 of 4 Shoulder Press 3 x 70% 3 x 80% 3+ x 90% HERO WOD "HOLLEYMAN" 30 x RFT 5 x Wall balls 3 x HSPU 1 x Power Cleam...

Power 3 x 300m ROW AFAP WOD - Fitness 5 Min time cap (3 x Rounds) 400m Run Then AMRAP 6 x Box Jumps 24/20" 6 x Press Up+Down up 90 sec...

Skill/Strength 3 x Rounds for Quality 8 x Ring Dips 8 x GHD Situps WOD - 5RFT 75 x Double Unders 50 x Air Squats 25 x Burpees 10 x Hand...

Strength Wendler WK 2 of 4 Front Squat 3 x 70% 3 x 80% 3+ x 90% WOD - AMRAP in 8Mins 12 x SQ-Clean Thrusters 40/30kg 24 x Situps 48 x...

Strength Wendler WK 2 of 4 Deadlift 3 x 70% 3 x 80% 3+ x 90% WOD For time (Fitness) In a 4 min Window Run 400m Then AMRAP 6 x...