Fitness
​A) 3 – 4 Sets:
Front Squat x 8 – 10 @22X1
L-Sit DB Shoulder Press x 8 – 10 @20X1
Single Arm Row x 8 – 10 @20X1
B) “Annie”
For time, 50-40-30-20-10 reps:
Double Unders
Sit-ups
Compare to: 13/12/16, 4/7/16, 18/2/16

Performance
​A) 5 Sets:
Front Squat x 2 – 3 @24X1
Single Arm Row x 4 – 6 @20X1
B) As Fitness
C) As Fitness

Fitness
​A) Deadlift
Level 0: 4 x 6 – 8 @3011
Level 1: 4 x 4 – 6 @3011
Level 2: 5 x 2 – 3 @3011
B) In Pairs:
AMRAP 20 mins:
20 American Swings (32/24kg)
10 T2B
15 Burpee Bar Hops
Swop athletes after each movement

Performance
​A) Power Clean
Build to a heavy single
B) “Marston”
AMRAP 20 mins:
1 Deadlift (140/92.5kg)
10 T2B
15 Burpee Bar Hops

Fitness
​A) 3 – 4 Sets:
Ring Rows x 8 – 10 @20X1
KB Front Rack Walking Lunge x 20
B) In Pairs: alternating rounds:
10 RFT:
300/250m Row
10 Pull Ups

Performance
​A) As Fitness
B) In Pairs, alternating rounds:
10 RFT:
300/250m Row
10 C2B Pull Ups

Fitness
​A) EMOM 6 mins:
1 – 3 Wall Walks 
Scale to 30 ft slow Bear Crawl
B) “Kelly”
5 rounds for time (35 min. time cap):
400m Run
30 Box Jumps (24/20”)
30 Wall Balls (9/6kg)
Compare: 04/10/16, 14/3/16, 17/09/15

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Bench Press x 6 – 8 @20X1
KB/DB Step Up (KB/DB in each hand) x 16 (knees at 90 deg)
B) 5 x AMRAP 2 mins; 1 min rest
10 DB Snatch (22.5/15kg) (alt)
5 Overhead Squats (42.5/30kg)
Record all 5 rounds separately.
Goal is consistency.

Performance
​A) 5 Sets:
Bench Press x 4 – 6 @20X1
B) 5 x AMRAP 2 mins; 1 mins rest
5 Power Snatch (60/40kg)
5 Overhead Squats (60/40kg)
Goal is consistency

Fitness
​A) Back Squat:
Level 0: 4 x 8 – 10 @30X1
Level 1: 4 x 6 – 8 @20X1
Level 2: 5 x 4 – 6 @20X1
B) 12 min ladder
4 KB Cleans (alt) (32/24kg)
2 T2B
6 KB Cleans (alt) (32/24kg)
4 T2B
8 KB Cleans (alt) (32/24kg)
6 T2B
etc

Performance
​A) 5 Sets:
Back Squat x 2 – 3 @30X1
B) 12 min ladder:
1 Squat Clean (80/55kg)
2 T2B
2 Cleans (80/55kg)
4 T2B
3 Cleans (80/55kg)
6 T2B
etc

Fitness
​A) Deadlift
4 x 8 - 10 reps @2011
B) In Pairs: AMRAP 15 mins:
500m Row (250m each)
20 DB Hang Squat Cleans (2 x 22.5/15kg)
20 Hand Release Press Ups

Performance
​A) As Fitness
B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 20/12/16, 25/9/15, 17/04/15
C) If time: Crossover Symmetry Activation Protocol

Fitness
​A) 3 – 4 Sets:
Handstand Hold x 30 – 60s (pref nose and toes to wall)
Active Bar Hang x 30 – 60s (Actively engage the shoulders as in a Scapular Pull Up, use bands if necessary)
B) “Aphrodite” – Time Cap 30 mins
50-40-30-20-10 reps for time:
Burpees
Air Squats
Sit Ups
Scaling options for Burpees: 
Intermediate: 35-30-25-20-10
Beginners: 25-20-15-10-5 
Compare to: 19/10/16, 11/2/16, 7/7/15

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Overhead Squat Test
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to 8/2/16, 30/11/16
B) Every 3:00 for 7 Rounds:
400m Run
10 - 15 Toes-to-Bar
Aim for consistency

Performance
​A) Overhead Squat Test
Build to a 5RM
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Farmers Carry x 160m
Front Leaning Rest on Rings x 30 – 120s
B) AMRAP 14 mins:
200m Wall Ball Carry (9/6kg)
15 Sit Ups
10 Ring Rows

Performance
A) Strict C2B Pull Up
Ninja: 5 x 8 reps
Excellent: 6 x 6 reps
Very Good: 7 x 4 reps
Good: 8 x 2 reps
Rest 1 mins between sets
B) AMRAP 14 mins:
200m Farmers Carry (2 x 24/16kg)
15 Hand Release Press Ups
30 Sit Ups