Warmup Mobility Active Stretching/Burgner Warmup Strength/Tekker 15 mins to establish best 5rm Squat Clean Thruster (cluster) WOD AMRAP...

Warmup Mobility Active Stretching Hips/Glutes/Hamstrings Running Power 6 x 50m Sprints for Best time 2 x AMRAP (m) Row 1minute WOD 1/2...

Warmup Mobility Active Stretching/posterior Chain/overhead Strength 8 mins to Establish a quality 8RM Push Press 8 mins to Establish a...

EMOM 16 mins 30-45kg ODD Min - 1xsnatch deadlift 1xsnatch pull 1x snatch high pull EVEN min - 3xposition squat snatch hip, hang, floor

Warmup Mobility SAQ Warmup Tekkers Pullup Drills Kipping/strict/widegrip WOD in a 20min time cap 500m Row 1 Mile Run 6 x Rounds of Cindy...

Warmup Mobility 3 x rounds for quality of: 12 x pressups 12 x Squats 12 x double unders Active Stretching and Mobility Strength 5x5 Floor...

Warmup Mobility 2 x rounds for quality of: 25 x Burpees 10 x Plate GTOH 10/15kg 25 x Air Squats Mobility and Active Stretching Strength...

Warmup/Mobility 100 x Jumping Jacks 10 x Inchworms Active Stretching Tekkers 8 mins working Double Unders Boxjump Tekkers variety of...

Warmup 50 x Jumping Jacks 50 x High Knee Runs then 3 x rounds of 12 x squats 9 x pressups 6 x pullups/ring rows 3 x Burpees WOD 1...

Warmup Mobility 200 x Single Unders 50 x Double Unders Strength 12 mins to Establish Heaviest 20m Farmers walk WOD In a 15 min Window...