Strength: 10 mins to perform
10-8-6-4-2 unbroken reps of Ring dips (can be weighted)

Wod: 5RFT
200m run
10 HRPU
10 Hang clean and jerk@60/40

Strength: building strength on ring dips , scales will be box dips , if you can wear a weighted vest.

Wod: the hang clean can be a power or squat the jerk can be any STOH , pace this Wod it will get gripy!

Skill: snatch practice

Wod:2RFT
5 BMU
5 hang power snatch@60/40
5 BMU
5 hang power snatch@60/40

Wod: heavy barbell cycling! Try to keep hold and keep moving

Wod: 40 min T.C
5k run
Remaining time 1rm C&J

Wod: start of our re-test! You get a score for your 5k time , then remaking time is spent getting a 1rm clean and jerk.

Strength: 5x5 back squat@80%

Wod: 3RFT
50 DUs
10 STOH@60/40

Strength: 20 mins to perform 5 sets of 5 back squat@80% of your 1rm

Wod: go hard and fast ! Keep hold of the bar.

18.2! 12 min TC
1-10
DB squats
BFB
1 rep clean

Wod: re-test of open workout 18.2! Move fast on 1A and go heavy on 1B

Strength: 20 mins to build upto and perform 5x5 DL@80%1rm

Wod: 7 min ascending ladder
1-2-3-4-5.......
HSPU
2-4-6-8-10.....
Front squat@60/40

Wod: go hard and fast! Test out your HSPU , and aim to go unbroken on front squats.

Skill: RMU

Wod: 3RFT
400m run
15 wall ball@9/6-10ft/9ft
15 burpees

Wod: use run as recovery and then go hard and fast and unbroken on wall ball and burpees.

Strength: 10-1 ring dips (weighted if possible)

Wod: Grace 30 C&J@60/40

Wod: it’s grace! Go hard and fast !!

Strength: 10-1 strict pull ups

Wod: 8 min ascending ladder 4-8-12-16
Deadlift@80/60
T2B

Strength: no kipping , can scale using bands but must be strict, if to easy wear a vest.

Wod: aim to pace this Wod , not moving slow but not red lining either. Try to control breathing and test out ranges on T2B

Strength: 20 mins to build upto 90-95%1rm back squat and perform 5x1

Wod: 7 min Amrap
50 DUs
10 Burpees

Wod: sprint Wod , go fast and hard ! Limit rest periods and keep moving.