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  

  STRENGTH: finding your heaviest weight for the following Bar complex: 1x pwr cln 1x front squat 1x s2oh. WOD: 18 min AMRAP 15 box jumps 12 push press 45/30kg 9 TTB

STRENGTH : Bench press 3×3. building up in weight. WOD:  Max rounds in 3min of, 3 power cleans 60/40kg 6 push ups 9 air squats Rest for 1min then repeat for a total of 5 cycles. (Score is the number of completed rounds).    

Strength- Tabata core   WOD- Max Rounds in 20 Min 10 Push press 45/30kg 10 KB Swings, 24/16 20 Double unders

Skill- Snatch tech and Max height box jump WOD- 12min AMRAP Ladder 2/4/6/8 etc Snatch 42.5/25kg box jumps

Strength- Deadlift 5×3 building 20mins   WOD- 0-6min Max Wall balls 6-10min rest 10-16min AMRAP 8 Pull ups & 8 Press ups 16-20min rest 20-26min 21/15/9 KB Swings and Ab mat sit-ups  

Strength- Power Clean warm up then 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 95% WOD- For time 21/15/9 Deadlift 60/40kg Power Clean then 15/12/9 Front squat 60/40kg Push Jerk