Mobility - Lats, and hips main area for you guys to focus on for this one 

Wod - for time 

64 Pull ups 

8 OH squats 

Gymnatics  

10 min EMOM 

5-10 ring dips 

strength 

work to a 2RM push press 

watch the video about hydration

WOD - 10 min time cap

1RM Hang Snatch

then

3 min AMRAP

handstand walk

gymnastic -

10 min EMOM
5-10 strict pull ups

Endurance -

Run/Row - Repeat 100m, recover 100m until time decreases  

Mobility - 3 x 15 Wall squats and mobilise what areas feel tight
look at hips, lats and traps in-between each set

WOD - 21-15-9-6-3
SHSPU
Front Squats
Bupees over the bar

20 min Time Cap

NB - you can either go RX to compare to regionals or scale

Gymnastics - Play with rope climbs (legless, using your feet, feet on the floor)

Strength - 2RM Front Squat

Good luck Liam smash it up this weekend 

Mobility - roll out your lats, ball in your traps and open your hips

Strength - Weighted pull ups

WOD - Angie

100 pull ups
100 push ups
100 sit ups
100 Air Squats

Hang clean

That moment where you think WTF 

Mobility - Hamstrings and hips focus

WOD - 10 min EMOM

1 x Hang Clean @60-70%

NB - use class for tekkers

Endurance -

Run/Row - 90sec work, 60 sec rest

work for distance

Midline - 3 rounds

5 - 10 K2E

Mobility - 10 mins General hips mobs
10 mins shoulders

Strength - Strength work to a heavy 2RM Press

WOD - 15 min AMRAP
10 burpees
6 pistols
3 Hang Snatch @60% 1RM

Gymnastic - 10 min EMOM
5-10 Muscle ups

3 min Hollow hold

WOD - 21 - 15 - 9
KB swings 32/24
OH Squats 40/30

Extras - 10 min EMOM
5-10 Reps

NB - this is more than the class

you must do endurance section

CFB Endurance - If you can get into a class do this plus extras

Run/Row - 800m Run repeats, Rest 2 mins

keep within 5 sec