Fitness
​A) Based on Pull Ups:
Level 0:
Self Assisted Ring Pull Up x 6 – 8 @20X1
V-Up x 6 – 8@1111
Level 1 & 2: Muscle Up Progressions
A) EMOM 10 mins
6 Deadlifts (100/70kg)
6 - 10 Press Ups (be consistent)

Performance
​A) Strict Muscle Up:
Ninja: 6 x 4 reps
Excellent: 7 x 3 reps
Very Good: 8 x 2 reps
Good: 9 x 1 reps
60s rest between sets
If no Strict Muscle Ups: As Fitness
B) For time:
Row 1000m
Straight in to:
21-15-9
Deadlifts (100/70kg)
Ring Dips

Fitness
​A) Front Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 1RM
Level 2: Build to a 3RM
Compare to 19/6/17, 12/4/17, 30/1/17
B) In Pairs: time cap 20 mins.
“Reebok CrossFit Connect”
9 rounds for time:
9 Box Jumps (24/20”)
9 Thrusters (42.5/30kg)
9 Burpees
Swap athletes every movement

Performance
​A) Front Squat Testing
Build to a 5RM
A) As Fitness

Fitness
​A) EMOM 6 mins:
T2B/K2C x 5 – 15 unbroken reps. Be consistent. Record lowest reps in any minute.
B) EMOM 30 mins:
Min 1: 45s DB Step Ups (2 x 15/10kg) (DB in each hand)
Min 2: 45s Front Leaning Rest on Rings/Hands
Min 3: 45s Single Arm Russian Swings (24/16kg) (alt)
Min 4: 45s Row for Calories
Min 5: Rest

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Sumo Deadlift x 8 – 10 @3011
B) “Nicole”
AMRAP in 20 minutes:
Run 400m
Max Rep Consecutive Pull-ups
(Record total Pull-ups)
Compare to: 31/10/15, 21/04/15, 13/11/14

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Seated DB Shoulder Press x 6 – 8 @20X1
Bent Reverse Fly x 6 – 8 @3011
B) 5 Rounds for time:
15 Burpee Bar Hops
12 Deadlift (60/40kg)
9 Front Squats (60/40kg)
Rest 60s
Goal is a consistent pace.

Performance
​A) 4 – 5 Sets:
Shoulder Press x 2 – 3 @20X1
B) 4 Rounds for time:
15 Burpee Bar Hops
12 Deadlift (70/50kg)
9 Front Squat (70/50kg)
6 Push Jerk (70/50kg)
Rest 60s
Goal is a consistent pace.

Fitness
​In Pairs throughout: 
A) AMRAP 10 mins
500m Row (250m each)
20 Plate OH Backward Lunges (20/15kg) (10 each)
Rest 4 mins
B) AMRAP 10 mins
10 Box Jumps (24/20”)
10 T2B
10 Shuttle Runs (30ft)
Swap athletes each movement.
Rest 4 mins
C) AMRAP 10 mins
10 DB Hang Power Clean (2 x 22.5/15kg)
10 Renegade Rows (2 x 22.5/15kg)
10 Step Ups (2 x 22.5/15kg)
Swap athletes each movement.

Performance
As Fitness

Fitness
​A) Back Squat
Level 0: 4 x 4 – 6 @30X1
Level 1: 4 x 3 – 4 @30X1
Level 2: 5 x 2 – 3 @30X1
B) “The Sandwich”
For time:
800m Run
21-15-9 reps:
Wall Balls (9/6kg)
American Swings (32/24kg)
800m Run 
Compare: 3/12/15, 01/09/15, 26/01/15

Performance
​A) Back Squat
5 x 2 – 3 @30X1
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Back Rack Backward Lunge x 16 Steps
DB Bench Press x 12 – 15 @20X1
Hollow Body Hold x 30 – 60s
B) AMRAP 7 mins:
7 DB Press Ups
7 DB Hang Power Cleans (2 x 22.5/15kg)
7 V-Ups

Performance
​A) 4 – 5 Sets:
Back Rack Backward Lunge x 12 Steps
DB Bench Press x 12 – 15 @20X1
B) As Fitness

Fitness
​A) American Swing Testing
20 rep max
Compare to: 13/6/17, 8/4/17
B) For total reps:
4 mins max DB Turkish Get Ups (22.5/15kg) (alt)
1 mins rest
4 mins max Burpees
1 mins rest
4 mins AMRAP
30 Double Unders
20 Air Squats
1 mins rest
4 mins max Row for Calories

Performance
​A) As Fitness
B) For total reps:
4 min max DB TGU (22.5/15kg) (alt)
1 min rest
4 mins max Burpees
1 min rest
4 min AMRAP
30 Double Unders
20 Air Squats
1 min rest
4 mins max Assault Bike for Calories

Fitness
​A) 3 – 4 Sets:
Overhead Squat x 4 – 6 @22X1
Single Arm Row x 4 – 6 @20X1
B) AMRAP 12 mins:
6 C2B Pull Ups
12 Box Jumps (24/20”)
18 Sit Ups

Performance
​A) Overhead Squat
5 x 2 – 3 @22X1
B) 21-15-9 reps for time:
C2B Pull Ups
Box Jumps (30/24”)