Fitness
A) For L1 with weightlifting experience:
Snatch 5 x 5 reps, drop and reset.
L0 or no weightlifting experience:
3 sets:
Deadlift x 8 – 10 @2011 Rest  1 min
Overhead Squat x 8 – 10 @2011 Rest 1 min
B)  “Kettlebell Hell”
15-12-9 reps, for time:
KB Snatch (24/16kg) Left, then Right
KB Clean Left, then Right
KB SA Russian Swing Left, then Right
Compare: 21/7/15, 06/01/15, 08/08/13, 27/01/14

Performance
A) 5 sets: 
Overhead Squat x 2-3 @2111
Rest 2 mins
B) As Fitness

Fitness
A) Bench Press
In 15 mins:
L0 – Build to a 5RM
L1 – Build to a 3RM
B)Teams of 3 – 4:
1 round for time:
150 Pull Ups
150 Wall Balls (9/6kg)
150 T2B
Scale to banded pull ups, choose a band where you can do max 10 pull ups. 

Performance
A) Bench Press
In 15 mins:
Build to a 1RM 
Rest 2 mins
B) As Fitness

Fitness
A) 4 sets:
Bulgarian Split Squat x 8 each side @30X1
Rest 20s between sides
Rest 1 min between sets
B) 5 rounds:
1 min Double Unders
1 min Goblet Hold Step Ups (16/12kg)
1 min Handstand Hold (1s = 1 rep)
1 min Air Squats
1 min Rest
Coaches Note: Scale Handstand Hold to Handstand with feet on Box.

Performance
A) As Fitness
B) Every 4 minutes for 6 rounds with a double break after round 3 (Go at 0, 4, 8, 16, 20, 24)
8 Deadlifts (100/70kg)
20s Assault Bike (95% effort)
Coaches note: if several athletes stagger their starts by 1 min.

Fitness
A) 4 sets
Supinated Pull Up x 8 – 10 @20X1
Ring/Box Dip with DB x 8 – 10 @20X1
B) 2 x 5 min AMRAP with 5 mins rest
500m for Males/400m for Females row
50 x American Swings (24/16kg)
Max burpees in remaining time.
Coaches Note: Half the class go at a time due to 6 rowers.

Performance
A) 5 sets
L-Sit Pull Up x 5 – 8 @20X1
Ring Dip x 6 – 8 @20X1
B) As Fitness

Fitness
A) 3 sets: 
Front Squat x 8 – 10 @21X1 Rest 30s
Bent Over Row x 8 – 10 @20X1 Rest 30s
Hollow Body Hold/Dead Bugs x 3 – 60s Rest 1 min
B) In Pairs, alternating rounds.
5 rounds each for time (10 altogether)
Run 200m
5 x DB Man Makers

Performance
A) 5 sets: 
Front Squat x 4 - 6 @21X1
Bent Over Row x 4 - 6 @20X1
Rest 2 mins
B) As Fitness

Fitness
A) 4 sets:
Romanian Deadlift x 6 – 8 @2011
Asymmetric Carry x 60ft each arm (Suitcase and Bottoms Up Carry, KB should be different weights) 
B) 11 min AMRAP:
11 Box Jump Overs (24/20”)
7 Overhead Squats (50/35kg)

Performance
A) 5 sets:
Hang Snatch x 5
B) 11 min AMRAP
11 Box Jump Overs (24/20”)
7 Power Snatches (50/35)
7 Overhead Squats  (50/35kg)

Fitness
A) 5 x 3 reps C&J for level 1 who have been to weightlifting
For Level 0 or no weightlifting experience:
5 sets:
Russian Swings x 20 Rest 1 min
DB Push Press x 10 Rest 1 min
B) 8 min Ladder
2-4-6-8-10 etc
Deadlift
Burpee Box Jump

Performance
A) 6 sets:
Power Clean + Hang Clean + Front Squat
Rest 2 mins
B) 8 min AMRAP
2-4-6-8-10 etc
Power Clean (60/40kg)
Burpee Box Jump (24/20”)

Fitness
A) 4 sets:
Pull Up x 6 – 8 @20X1 Rest 30s
Box Dip with DB x 6 – 8 @20X1 Rest 1 min
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 Press Ups/HSPU
10 Front Squats

Performance
A) 5 sets:
Strict Muscle Up x 2-3 (Partner assisted if necessary)
Rest 2 mins
B) 3 x 5 min AMRAP with 2 mins rest
Aim is for consistent scores in each round.
200m run
6 HSPU
6 Front Squats (80/55kg)

Fitness and Performance
A) Skin the cat/Back lever practise
B) In Pairs: 25 min AMRAP, split evenly
1000m row
40 Goblet Squats
40 Partner Med Ball Sit Ups

Fitness
A) 4 sets:
Back Squat x 6 – 8 @20X1 Rest 30s
Ring Row x 8 - 10 @20X1 Rest 30s
Press Ups x 8 - 10 @20X1 Add weight if necessary Rest 30s
B) “Wally”
For time:
60 Double Unders
50 Sit-ups
40 (alt.) Forward Lunges
30 Plate GTOH (20/10kg)
20 Burpee Plate Jumps
Compare: 13/7/15, 24/10/14, 19/06/14

Performance
A) 5 sets:
Back Squat x 4 – 6 @30X1
Rest 2 – 3 mins
B) Pistol Squat Practise
C) As Fitness