Fitness
A) 3 sets:
Bench Press x 4 – 6 @20X1
American Swing x 20
B) 14 min AMRAP:
8 Deadlifts (70/50kg)
8 T2B
8 Down Ups

Performance
​A) Bench Press @20X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) 2 x 5 min AMRAP with 4 mins rest
8 Deadlifts (125/90kg)
8 T2B
8 HR Press Ups

Fitness
A) 4 sets:
Bulgarian Split Squat x 8 @30X1
B) 5 Rounds for time:
15 Wall Balls (9/6kg)
200m Run

​A) Back Squat @30X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) 5 rounds for time:
5 Power Clean (80/55kg)
15 Burpees

Fitness
​A) 4 sets:
Strict Supinated Pull Up x 6 – 8 @20X1
FLR x 30 – 120s
B) 3 x 4 min AMRAPS, rest 2 mins:
12 Overhead Squat (42.5/30kg)
12 Burpees
(Compare to 21/4/16)

Performance
​A) 5 sets:
Strict HSPU x 2 – 12 @20X1
Strict Pull Up x 2 – 12 @20X1
Choose a target and be consistent
B) 16 min EMOM:
Evens: 5 Front Squats (80/55kg)
Odds: 50 Double Unders

Fitness
​A) 3 sets:
Romanian Deadlift x 8 – 10 @2011
Double Bottoms Up KB Carry x 60ft
B) In Pairs, split evenly, 30 min cap
Row 2000/1600m
50 Box Jump Overs (24/20”)
Row 2000/1600m
50 Ring Rows
Row 2000/1600m

Performance
​A) Deadlift @3010
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 – 6
B) As Fitness

Fitness
A) EMOM 10 mins:
Min 1: 16 Front Rack Forward Lunges (alt) 
Min 2: Press Ups x 4 – 10  @20X1 (choose a number and be consistent)
Min 3: Bent Reverse Fly x 10 @20X1
B) 10 min Ladder:
2 Front Squats (42.5/30kg)
2 T2B/K2C
Add 2 reps each round.

Performance
​A) Every 2 mins for 10 mins:
4 – 10 Strict Ring Dips @20X1
Choose a target and be consistent, add weight if necessary.
B) 10 min Ladder:
2 Squat Cleans (60/40kg)
2 HR Press Ups
Add 2 Cleans and 2 Press Ups every Round

Fitness
​A) 4 sets:
Back Squat x 4 – 6 @30X1
FLR or Plank x 30 – 60s (add weight if necessary)
B) 5 rounds:
In 2 mins:
200m run
8 Strict Pull Ups (Sub ring rows)
Max Air Squats in remaining time
Rest 2 mins
Goal is consistency. Record greatest and smallest number of Air Squats.

Performance
​A) Back Squat @30X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) 5 rounds:
 In 2 mins:
400m run
Max Pull Ups in remaining time
Rest 2 mins
Goal is consistency. Record greatest and smallest number of pull ups.

Fitness
A) 4 Sets:
Strict T2B x 3 – 10 @30X1
Strict Ring Dip x 3 - 10 @2011
Choose a target for each and be consistent.
B) Teams of 4 (or 3)
25 min AMRAP:
1000m Row (250m each)
80 Wall Balls (9/6kg)
40 DB Man Makers (20/15kg)
Wall Balls and Man Makers can be carried out concurrently but both must be finished before the row can start.

Performance
A) As Fitness
B) As Fitness

Fitness
A) 3 sets:
Deadlift x 8 – 10 @3011
L-Sit/Chair Sit x max hold (min 20s)
B) 4 Rounds For Time:
400m Run
16 Russian Swings (32/24kg)
8 Pull Ups

Performance
A) Deadlift @3010
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 – 6
B) 4 Rounds For Time:
400m Run
16 Russian Swings (32/24kg)
8 Strict C2B Pull Ups

Fitness
​A) 10 min EMOM
Evens: 2 – 10 Press Ups @20X1
Odds: 10 Ring Rows @20X1
B) 3 x 4 min AMRAPS, rest 2 mins:
12 Overhead Squat (42.5/30kg)
12 Burpees
Goal is consistency
This workout will be repeated again on Thursday 28th April.

Performance
​A) 10 min EMOM:
2 – 10 Strict HSPU @20X1
B) 4 min AMRAP
10 Thrusters (50/35kg)
5 Bar Muscle Ups
Rest 2 mins
4 min AMRAP:
12 Overhead Squats (50/35kg)
12 Burpees
Rest 2 mins
4 min AMRAP:
15 Jerks (50/35kg)
15 Pull Ups

Fitness
​A) 3 Sets:
Back Squat x 6 – 8 @30X1
Powell Raise x 8 each arm @3011
B) In Pairs:
20 min AMRAP, alternating rounds:
10 KB Front Rack Squats (2 x 16/12kg)
160m Farmers Carry (2 x 16/12kg)

Performance
A) Back Squat @30X0
Low NME: 4 sets of 8 - 10
Med NME: 4 sets of 6 - 8
High NME: 5 sets of 4 - 6
B) In Pairs:
20 min AMRAP, alternating rounds:
10 KB Thrusters (2 x 16/12kg)
160m Farmers Carry (2 x 16/12kg)