Technical Session Push Jerk AMRAP in 20 mins: 3 Power Cleans 4 Push Jerk 5 Burpees 6 Sit Ups 7 Cal Row Rx: 60/42.5 Masters Rx: 42.5/30...

For Time: 20 Back Squats (102.5/70) 40 Toes to Bar 10 Back Squats 60 Calories 5 Back Squats Surprised Fitness: 3 sets for quality 10 DB...

AMRAP in 30 mins: Change WOD Every 10 mins   21 Sync SB Cleans (25/20) 20 Cals Split 15 Sync Squats 14 Cals Split 9 Sync Press Ups 8 Cals...

WOD: 13 Rounds for time 3 Wall Walk 3 Deadlift (60% 1RM) 3 Box Jumps (30/24) 3 Double DB STOH Surprised Fitness: Core

Mobility Work: Front Squats WOD: On a running clock On the 0:00 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps for time: Pull Ups Front...

Conditioning Work: EMOM 15 ·       15 Cals Bike ·       15 Burpees ·       Rest Scale to suit calories and reps Scaled: 12 or 10 or 8...

Technical Session: Squat Snatch Coach Led (10 mins) Every :20 secs x 20 complete: 1 Squat Snatch (Increase load every 5 lifts) WOD: For...

WOD: 40 secs on / 20 secs off x 30 intervals ·       Row / Ski for metres ·       Atlas Lunges ·       Ski / Row for metres ·       Hang...

WOD: For Time: 10:00 TC 50 Power Cleans (60/42.5) At the top of every minute perform: 10 Box Jumps (24/20”) Strength Session: 7 x 3 reps:...

WOD: 20 Rounds for time: Alternating Rounds 7 Push Press (52.5/35) 100m Run 7 Burpees Surprised Fitness: Sitting about

WOD: 2 rounds for time 500m Row 40 Air Squats 30 Sit Ups 20 Press Ups 10 Pull Ups 90 secs rest 10 Pull Ups 20 Press Ups 30 Sit Ups 40 Air...

Strength Session: On a 10:00 min clock 3 Hang Power Snatches for load WOD: 8 RFT 10 Hang Power Snatches 2 Legless Rope Climbs 200m Run

SKILLS SESSION: Ring Muscle Ups STRENGTH SESSION: 20m Sledge Push x 4 sets Max Effort Loading. Increase each set WOD: 4 rounds for reps...

SKILLS SESSION: Pike Shoulder Taps Handstand Holds Handstand Shoulder Taps Handstand Walks WOD: AMRAP in 20 mins 15 Double DB Front...

WOD: In a 9 min window complete   45 secs on / 45 secs off x 6 sets (2:15 rest between rounds – x 3)   ·       Deadlift ·       Hang...

WOD: 10 mins on / 2 mins rest x 3   Ski for max metres 2:30 / :30 rest | 2:00 / :30 rest | 1:30 / :30 rest | 1:00 / :30 rest | :30  ...

Strength Session: In a 15 min window As a team your score is both your top weight lifted added together. Power Clean: 1 rep WOD: 3 mins...

Skills Session: Handstands / Headstands against wall Headstand Wall Walk Handstand Wall Facing Handstand (Nose & Toes) Freestanding...

Skills Session: 5 x 5 reps on each progression Bar Muscle Ups Wall Walks WOD: For time   5 rounds: 12 Alternating Step Ups (24/20”) 6 Bar...

Max Effort:   Rx - 700m Row Masters - 600m Row Scaled - 550m Row WOD: 4 rounds for time 10 Deadlift (102.5/70) 30 WBS (9/6)