WARM UP Coaches Choice STRENGTH Snatch High Pull/Snatch 2 Reps Snatch High Pull / 1 Snatch EMOM for 10 min. Build weight over the course of the 10 min. WOD 5 RFT 200m Run or 250m Row 10 Hang Power Snatch 60/40 10 Front Rack Lunges 60/40

WARM UP Coaches Choice STRENGTH Deadlift/ Ring Dips 10/30+10 8/40+10 6/50+10 (5/60)3 WOD For Time: 50 Double Unders 30 KB Snatch 24/16 30 T2B 20 Deadlifts 60/40 100 Double Unders 20 Deadlifts 30 T2B 30 KB Snatch  50 Double Unders

WARM UP Coaches Choice STRENGTH Strict Press - Drop Set 10/30 6/40 5/50 4/60 3/70 2/80 WOD 6 Rounds for Time: 5 Push Jerks 60/40 10 Medball Cleans 20/14 20 Skier Jumps Icing: Tabata Handstand Hold/Plank

WARM UP 15-10-5 KBS BB Thrusters HR Push-ups SKILLS/CONDITIONING EMOM x 8 Odd 8 Burpees Even 30sec. Double Unders or attempts WOD 21-15-9 Thrusters Pull-ups Cals. On Bike/Rower Weight for thrusters Round of 21 40/20 Round of 15 50/30 Round of 9 60/40

WARM UP 4 Long Bay Sled Runs 40/30 20 Tyre Jumps 15 Tyre Flips 10 Burpees For time: In any order you like, broken up however you like (Time to strategise!) – 1,000 metre row – 100 hand release push-ups – 50 toes 2 rings – 100 box jumps 24″ – 50 pistols – 100 ab mat sit ups – 200 double unders – 5 rope climbs

WARM UP 4 x Box Length Frankenstein 2 x Box Length Good Mornings 20 Squat Jumps with bar touch 20 Russian Swings SKILL WORK Split Press & Split Jerks Barbell Only 20/15 5-5-5-5-5 WOD: Every min on the min for 5mins 5 Press from the Split * start light increase load* Every min on the min for 5mins 1 Power Clean & Split Jerk @ 70% 5 rounds for time 10 Pull Ups 20 Wall Balls

WARM UP Jog 400m BBWU4CPPJ WOD: Work up to a heavy single 1 Clean + 1 Push Press + 2 Jerks For time- 21 Hang power cleans 60/40 21 Lateral over the bar burpees 21/30 cals assault bike or row 21 Hang power cleans 60/40 15 Lateral over the bar burpees 20/15 cals assault bike or row 21 Hang power cleans 60/40 9 Lateral over the bar burpees 10/7 cals assault bike or row Icing Super set - Barbell Only 4 rounds 15 Good Mornings 10 Bent Over Rows 15 V Sits

WARM UP 1 min – Singles 10 Broad Jumps 10 Close Stance OHS w/ PVC 100m Jog 10 Lunges w/ Twist 10 Single Leg DL w/ KB 1 min - Singles STRENGTH Front Squat 10-5-3-8 WOD 21-15-9 Overhead Squats Wall Ball Sit Ups

WARM UP 3RNFT 10 Air Squats 10 Good Mornings 5 Barbell only Cleans 5 Barbell only Push Press STRENGTH Front Squat/Back Squat (3+4)4 Build to AHAP WOD For time: 21-18-15-12-9-6-3 Wallball 20/14 Start and finish with 3 G2OH 60/40, do 3 G2OH between each set of wallballs.

Warm Up Coach Damo’s Choice STRENGTH - Build to AHAP Push Press 2-2-2 Sumo Deadlift 2-2-2 WOD Complete as many rounds as possible in 7 minutes of: 10 Sumo Deadlift High Pull 40/30 10 Push Press 40/30