Strength Wendler Wk1 of 4 Shoulder Press 5 @ 65% 5 @75% 5+ @85% WOD A - EMOM 18 Mins 1st - 25 x Double Unders 2nd - 10 x SDHP 50/30kg 3rd...

Tekkers Snatch Power Cleans+Jerk Chipper WOD for Time In partners: 400m Run (in Sync) 100m Buddy Carry (Each) 25 x CTB Pullups (in Sync)...

Skill/Tekkers Performance - Bar Muscle up/Ring Muscle up Fitness - Pullups/Kipping WOD AMRAP 4mins (score only on burpees) 3 x Muscle Ups...

Strength WK1 of 4 Wendler Front Squat 5 @ 65% 5 @75% 5+ @85% Then Establish heaviest 3RM Thruster WOD 3 x Rounds of (2 min rest between...

Strength WK1 of 4 Wendler Deadlift 5 @ 65% 5 @ 75% 5+ @85% WOD 15 x Clean and Jerk @50% 1RM Deadlift weight 9 x Clean and Jerk 6 x Clean...

Strength 10 mins to establish 1RM Clean WOD 8 mins AMRAP - Power cleans 90% of 1RM Clean (Battery test) WOD in partners - AMRAP 15 20 x...

WOD 1 - EMOM 10 mins 1st - 4 x Squat Snatch 2nd 8 x KB Snatch WOD 2 - AMRAP 15mins 1,2,3,4,5,6,7,8,9,10+ etc Power Snatch 40/30kg 20 x...

Tekkers Spend 15 mins practising 1 or all combinations of: L-Sit Handstand (progression to walk) Rope Climb WOD Tabata KB Swing 24/16...

Strength 10 mins to find 1RM Deadlift 10 mins to find 1RM Front Squat 10 mins to find 1RM Shoulder press WOD for Time In 2-3 man teams...

WOD - Half Murph for time 800m Run 50 x Pullups 100 x Pressups 150 x Squats 800m Run If you have a weighted Vest Wear it