Strength (Wendler WK3) 5-10 mins build to 75% Front Squat 5 x Front Squats 75% 3 x Front Squats 85% 1+ Front Squats 95% WOD - Chipper for...

Strength 3 x Strict Press 70% 1RM 3 x Strict Press 80% 1RM 3+ Reps of Strict 90% 1RM **Any more than 3 rep is the target WOD In Partners...

WOD 1 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 Squat Cleans 70/50kg 11 x KB...

Tekkers Spend 10 mins working on Muscle Ups Bar or Rings Beginners - Focus on kipping Pullups WOD - HERO "Daniel" 50 x Pullups 400m Run...

Strength 3 x Deadlifts 70% 1RM 3 x Deadlifts 80% 1RM 3+ Reps of Deadlifts 90% 1RM **Any more than 3 rep is the target WOD - AMRAP 21 Mins...

Strength Spend 5 mins getting to 70% 1RM weight 3 x Front Squats 70% 1RM 3 x Front Squats 80% 1RM 3+ Reps of Front Squats 90% 1RM **Any...

Strength 5 x Strict Press 65% 1 RM 5 x Strict Press 75% 1 RM Max Unbroken Reps Strict Press 85% 1 RM **Allow 5-7 mins to work up to the...

Strength Beginners Strict Ring Rows Inter - Strict Pullups Advanced - Strict Weighted Pullups ** Establish heaviest load for 5 reps WOD...

Strength Spend 5 mins building to 65% 1RM 5 x Deadlifts 65% 1RM 5 x Deadlifts 75% 1RM Max Unbroken Reps Deadlifts 85% 1RM Skill Practise...

Strength Spend 5 mins working up to weight 5 x Front Squat 65% 1RM 5 x Front Squat 75% 1RM Max Reps Unbroken Front Squats at 85% 1RM EMOM...