Individual

(A) Mobility WOD- Snatch Prep

(B) Snatch 1RM
THEN Within 5 Lifts
Clean & Jerk 1RM

(C) Double Tabata
(Alternate movements for 16 Rnds)
Banded Pushups + Banded Hover

(D) Gymnastic WOD-10-1 L-Sit Pullups & Dumbell Inverted Cross

Teams of 2

(A) Mobility WOD- Front Rack Wrist

(B) EMOTM 3 x 5min

3 Muscle Cleans + 1 Jerk
2 min Transition
3 Power Cleans + 1 Jerk
2 min Transition
3 Squat Cleans + 1 Jerk

(C) Teams of 2

EMOTM 3 Deep Squat Broad Jumps then for the remainder of the minute chip away at 75reps of a movement that you and your teammate choose. It must be the same movement.

Scoring-First to Finish 75 reps

(D) Gymnastic WOD- Pullover on Rings

Teams of 2 Males or Females

(A) Mobility WOD-Load Sequencing for Deadlifts

(B) Deadlift 1rm

(C) Teams of 2

60 Thrusters 75/55kg
60 Bar Muscle Ups/Ring Rows

(D) Gymnastic WOD-Bridge Ups

Scoring- Least amount of sets for thrusters

*Athelte A & B Partition reps as needed.

Teams of 2

(A) Mobility WOD

(B) Teams of 2

Snatch Power or Squat 2RM then Every min on min for 12mins 1 snatch starting at 2RM load and increasing each round if lift is successful

(C) Teams of 2

Run
KB Swing 24/16
Run
then
Tabata Ring Dips

Scoring- Run Metres + Swings + Dips

*Athlete A starts run whilst Athlete B starts swings. Athlete A will run as far as they can whilst Athlete B performs as many unbroken Swings as possible. When Athlete B drops the KB they swap. When both athletes complete 2 runs and 2 sets of unbroken swings each they start tabata rings dips at the same time.

Teams of 2 Males or Females

(A) Squat 1rm
*Start first 3 warmup lifts with Squat Cleans to fire up CNS

(B) Teams of 2

3rnds
10 X 10m Shuttle
AMRAP 5 x 2for1 WB+ 5 x KB Snatch32/24kg

Scoring-As many rounds as Possible

*Athlete A does 10x10m shuttles whilst Athlete B does WB + KB Snatch. Once Athlete A completes shuttles they swap elements.

Teammate vs Teammate

(A) Mobility WOD

(B) Teammate vs Teammate

150 Double Unders
120 Ab Mat Sit Ups
90 Wall Balls
60 TTRings
30 Pistol Squats

(C) Catch a missed strength or Work an Auxillary Strength Movement

Scoring-First to Finish

*Athlete A works the movements in Descending Order. Athlete B works the movements in Ascending Order.

Individual

(A) Squat Clean&Thruster for max kgs in 11mins

(B) Individual

For 12mins
1 Rope Climb
4 Thrusters
8 C2Bar

Scoring-As many rounds as possible