Strength 10 mins to build up to 80% of your 1RM Hang Snatch Then EMOM 6 Mins 3 x High Hang Snatch at 70-80% of 1RM WOD 4 x RDS of: For...

Strength/Tekkers -15 mins Beginners - CnJ Tekkers Advanced - Build heavy complex of: 1 x Clean+1 Hang Clean+2 split Jerks WOD 8 mins to...

Strength Floor Press 5-5-5 WOD 30,25,20,15,10,5 Floor Press 30,25,20,15,10,5 KB Swing 60,50,40,30,20,10 Double Unders ** example 30 FP,...

Tekkers Muscle ups and Transitional work Pistols and scales WOD Buy in 1 Mile Run Then 3 rounds of: 12 x Hollow Rocks 9 x Pistols 6 x...

Strength Deadlift 1 1 1 WOD In Partners Complete for time: 30 x Deadlifts 120/80kg 30 x HSPU 30 x Bar Facing Burpees 20 x Front Squats...

Strength Ring Dips 6-6-6-6 WOD Buy in - 800m Run then 5 x Rounds of: 5 x Box Jumps 24/20 7 x Chest to Bar Pullups 9 x Wall Walks then buy...

WOD for Time: Time cap 45 mins Run 800m 60 x Goblet Squats 20/10kg Plate 50 x Situps 40 x Burpees 30 x Pressups 20 x Pullups 10 x Wall...

WOD A 7 x 300m Row * record each time WOD B EMOM (90sec) 12 x RDS 1st Min - 6 x Backsquat 2nd Min - 6 x Thrusters *record heaviest load...

Warmup Coaches Choice WOD Karen - 150 Wall balls for time ** Xendurance will be working on a trial on this WOD

Tekkers Beginners - Handstand Tekkers Advanced - Kipping Handstands 3 x RDS of AMRAP HSPU WOD AMRAP in 20 Mins 21 x Plate GTOH 20/10kg 15...