| WOD:- | Thursday - Competition |
| A) | 1 Min ON 2:30 OFFx 5 |
| . | Max Ring or Bar Muscle up |
| B) | 9 min AMRAP |
| . | 2,4,6,8,10,12,14....... |
| . | Power Snatches 40/30 |
| . | Bar Facing Burpees |
| C) | 10min Shoulder C.A.R.S |
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| WOD:- | Performance |
| A) | 1 Min ON 2:30 OFFx 5 |
| . | Max Ring or Bar Muscle up |
| B) | 9 min AMRAP |
| . | 2,4,6,8,10,12,14....... |
| . | Power Snatches 35/25 |
| . | Bar Facing Burpees |
| C) | 10min Shoulder C.A.R.S |
| WOD:- | Base & Teens |
| A) | 1 Min ON 2:30 OFFx 5 |
| . | Max Ring or Bar Muscle up |
| B) | 9 min AMRAP |
| . | 2,4,6,8,10,12,14....... |
| . | Power Snatches 30/20 |
| . | Bar Facing Burpees |
| C) | 10min Shoulder C.A.R.S |
| WOD:- | Thursday - Weightlifting |
| A) | 5 x 3 Snatch Balances (90sec Rec) |
| B) | Open WOD 14.1 - 10min AMRAP |
| . | 30 DUBS, then 15 Power Snatches 35/25 |
| C) | 9 min AMRAP |
| . | 2,4,6,8,10,12,14....... |
| . | Overhead Squats 40/30 |
| . | Bar Facing Burpees |