Fitness
​A) Back Squat
Level 0: 3 x 8 – 10 @22X1
Level 1: 4 x 4 – 6 @22X1
Level 2: 4 x 3 – 4 @22X1
B) In Pairs: one person working:
AMRAP 16 mins:
40 Air Squats
40 T2B
40 Box Jump Overs (24/20”)

Performance
​A) Back Squat
4 x 3 – 4@22X1
B) As Fitness

Fitness
​A) Deadlift Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to 25/3/17, 10/1/17, 9/11/16
B) EMOM 12 mins:
Min 1: 12 Front Rack Forward Lunge (42.5/30kg)
Min 2: 12 Push Press (42.5/30kg)
Min 3: 50 Double Unders

Performance
​A) Deadlift
Build to a 10RM
B) EMOM 5 mins:
4 Power Snatch + 4 Overhead Squat (50/35kg)
Rest 2 mins:
EMOM 5 mins
3 Power Clean + 3 Front Squats + 3 Push Jerks (60/40kg)
All sets must be touch and go.

Fitness
​A) 3 – 4 Sets:
Underhand Bent Over Row x 8 – 10 @20X1
Ring/Bar L-sit/Chair Sit x 30 – 60s
B) For time:
800m Run
20 Pull Ups
600m Run
15 Pull Ups
400m Run
10 Pull Ups
200m Run
5 Pull Ups
Scale to Banded Pull Ups

Performance
​A) As Fitness
B) For time:
800m Run
20 C2B Pull Ups
600m Run
15 C2B Pull Ups
400m Run
10 C2B Pull Ups
200m Run
5 C2B Pull Ups

Fitness
​A) EMOM 10 mins:
Odds: Supinated Pull Up x 10 (scale to banded)
Evens: Front Leaning Rest on Rings/Plank on hands x 30 – 45s
B) In pairs: AMRAP 20 mins:
30 DB Hang Squat Cleans (2 x 22.5/15kg)
200m DB Carry (Both athletes run carrying 1 DB each)
100 Double Unders (2 Single Skips = 1 Double Under)

Performance
​A) Strict Pull Up
EMOM 10 mins:
Ninja: 8 reps
Excellent: 6 reps
Very Good: 4 reps
Good: 2 reps
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Romanian Deadlift x 8 – 10 @2011
Wall Walks x 2 – 5 reps
B) 5 Rounds for time:
10 Thrusters (42.5/30kg)
400m Run

Performance
​A) Thruster
Build to a 5RM
B) “Rosa”
5 Rounds for time:
10 HSPU
400m Run

Fitness
​A) 3 – 4 Sets:
Single Arm Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) 5 Rounds for time:
12 DB Snatch (alt) (22.5/15kg)
14 DB Goblet Hold Forward Lunge (22.5/15kg)
16 Box Jumps (24/20”)

Performance
​A) As Fitness
B) 5 Rounds for time:
8 Double KB Russian Swing (2 x 24/16kg)
10 Double KB Front Rack Forward Lunge (2 x 24/16kg)
12 Box Jumps (24/20”)

Fitness
​A) Based on Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Strict Pull Up x 6 – 8 20X1. Self assist as necessary (no bands!)
Side Plank x 30 – 60s
Level 2 without Muscle Ups: Kipping Muscle Up Progressions
Level 2 with Kipping Muscle Ups: As Performance
B) In pairs: 
AMRAP 16 mins:
9 Overhead Squats (42.5/30kg)
12 Burpee Bar Hops
Each athlete completes a whole round before swapping.

Performance
​A) Muscle Ups
Without Ring Muscle Ups: As Fitness
With Ring Muscle Ups:
Ninja: 4 x 8 reps
Excellent: 5 x 6 reps
Very Good: 6 x 4 reps
Good: 7 x 2 reps
1 min rest between sets.
B) AMRAP 4 mins:
12 Overhead Squats (50/35kg)
12 Burpee Bar Hops
Rest 2 mins
AMRAP 4 mins:
9 Overhead Squats (60/40kg)
9 Burpee Bar Hops
Rest 2 mins
AMRAP 4 mins
6 Overhead Squats (70/45kg)
6 Burpee Bar Hops

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 12
Dumbbell Bench Press x 12 – 15 @20X1
Suitcase Carry x 60ft each arm
Rest for approx 60s between exercises
B) AMRAP 8 mins
12 American Swings (32/24kg)
30 Double Unders

Performance
​A) 5 Sets:
Bench Press x 2 – 3 @20X1
Bottoms Up KB Walk x 60ft each arm
B) “Isabel”
30 Snatches for time
Compare to: 28/9/16, 29/7/16, 24/5/16

Fitness
​A) Back Squat
Level 0: 4 x 6 – 8 @30X1
Level 1: 4 x 4 – 6 @30X1
Level 2: 4 x 3 – 4 @30X1
B) 3 x AMRAP 4 mins; rest 2 mins
15 Wall Balls (9/6kg)
10 T2B

Performance
​A) Back Squat
4 x 4 – 6 @30X1
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Based on Dips:
    Level 0 & 1: Press Up x 10 – 12 @30X1
    Level 2: Bar Dip x 4 - 6 @20X1
Bent Reverse Fly x 10 – 12 @2011
B) 3 RFT:
400m Run
10 Ring Rows
10 Single Arm KB Clean + Push Press (alt) (32/24kg)
10 Ring Rows

Performance
​A) Kipping Ring Dip Practise or…
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 6 x 6 reps
1 min rest between sets.
B) 3 RFT:
Run 400m
10 Pull Ups
5 Clean and Jerk (80/55kg)
10 Pull Ups