Strength: 21-18-15-12-9-6-3 unbroken strict HSPU. Or 6×9 HSPU (First 3 strict then 6 kipping) WOD: 20min EMOM 10 C2B 10 Box Jump Over 10/15 Cal AB, Rx 15/20 Cal 10 HSPU

Strength: Back Squat 3×3 @ 90% WOD: 5RFT 10 Hang pwr snatch 50/35 20 Wall ball 9/6 30 Double unders

Reminder whānau, There will only be a 9:15am class tomorrow. Be prepared for an epic WOD, you’ll also need some long socks for rope climbs #ThatIsAll 😂😂 #WolfPack #MysteryWOD #GetSome

Testing: Power Snatch building up to a 1rm WOD: 14min AMRAP 30 Double unders 12 Thrusters 50/35 8 TTB

Strength: 6×3 Strict weighted PU (at same weight) Alternate with 3×10 Explosive leg raises to 90° WOD: 4 RFT 8 bar MU 10 Power Cleans 75/55 25 Wallballs 9/6

Testing: Front Squat building up to a max 1rep WOD: Chipper for time 30 CTB PU 400 Meter Run 15 Front squat 60/40 800 Meter Run 15 Front Squat 60/40 400m Run 30 CTB PU

Strength: Build to a 3RM Push press WOD: x2 8min AMRAP 8 Power cleans 60/40 8 HSPU 3min Rest 12 S2O 60/40 12 pull ups

Strength: Deadlift Clean complex. Work up to a heavy 1RM. WOD: Hero WOD “Adam Brown” 2 Rounds 24 deadlifts 100/70 24 box jumps 24 wall balls 9/6 24 push ups 24 box jumps 24 wall balls 24 cleans 60/40 35min time cap

Skill: Rope climbs, practice 5min EMOM 2 rope climbs . WOD: For time 20-15-10-5 Thrusters 42.5/25 2-2-2-2 rope climbs