Strength: Push press, warm up then: 3reps @75%, 3reps @80%, 3reps @85%. Wod: 18 min AMRAP 8 thrusters 50/30kg 10 box jumps 12 pull-ups 200m run, (15 burpees if raining)  

Strength: Back squats. (continuing our back squat programming plan). Wod: 3RFT 50 Double unders 25 T2b 10 clean and jerks 60/40kg  

Skill- Front squat 5×3 building WOD- For time 10-1 Front squat 60/40kg 1-10 Pull ups 20 double unders each round

Strength- T2B progressions & Deadlift 10rm   WOD- For time 400m then 5 rounds 5 Body weight Deadlifts 40m Farmers carry 24/20 3 Wall climbs then 400m

Strength- EMOM 16 1) 12/15 cal row 2) 12/15 T2B/Sit ups 3) 15 Air squats 4)  12/15 KB swings   WOD- 10min AMRAP 100 Burpees then max reps squat snatch 50/30kg in remaining time      

Strength- Back Squat 20mins to set 1RM WOD-  For Time 5 rounds 30 Double Unders 20 KB Snatches 24/16kg 10 Wall balls 200m

STRENGTH: strict pull-ups or weighted pull ups. Also kipping/butterfly progressions. WOD: 21 pull ups 21 Push ups 9 DeadLifts, 7 Hang cleans, 5 S2OH 60/40kg 15 pull ups 15 push ups 9-7-5 9 pull ups 9 push ups 9-7-5  

Strength: Overhead squats, 3×5 WOD: 100 double unders 30 front rack lunges 45/30kga 20 pull ups 30 power snatch 45/30 kg 20 over bar burpees 30 wall balls 50 double unders 20 min time cap.        

SKILL: handstand walks, holds, push ups and wall climbs practice. Followed by a 10min EMOM of: 5 x Hspu or 3 x wall climbs. WOD: 3 rounds for time, of: 15 thrusters 50/35kg 30 sit ups 400m run