​A) 15 minutes Muscle Up Progressions
B) “Nicole”
Compare to: 21/04/15, 13/11/14, 04/12/13,
Note: Sub. Banded Pull Ups (approx. 12-15 consecutive 1st set)

​A) Shoulder Press: 6 x 3 reps @ 2011 tempo
B) “Visalia”
For time (15 min Cap):
20 Power Cleans (60/40kg)
20 Deadlifts (60/40kg)
20 Wall Balls (9/6kg to 10ft)
20 Toes to Bar
200 Double Unders
EMOM 2 Thrusters (60/40kg)
Compare: 11/03/15, 07/04/014

​A) 15 mins Handstand Walking Practice 
B) Weighted Plank: 3 x 60 secs. 
Rest 90sec – 2mins.  Add weight (over hips) if completing 60 secs. Record time if not 60 secs.
C) Pallof Press (banded): 3 x 5 reps each side
(w. 5 sec holds).  Rest 30 secs between sides and 1 min. between sets.
D) Tabata Sit Ups (for total reps)

A) Power Snatch: 5 x 5 reps
B) Back Squat: 5 x 5 reps @ 31X1 Tempo
C) Pull Up: 5 x 5 reps @ 20X1 Tempo

A) 15 minutes Muscle Up Progressions
B) AMRAP 5 mins:
20 Double Unders
10 Russian Swings (24/16kg)
C) Rest 2 minutes, then…
AMRAP 5 mins:
5 Burpees
10 Box Jumps (24/20”)
D) Rest 2 minutes, then…
AMRAP 5 mins:
5 Toes to Bar
10 Air Squats

A) Every 2 mins for 20 mins (5 sets of each), alternate between:
•    8-10 DB/KB Press @ 2111 Tempo
•    8-10 RDL @ 3011 tempo
B) Teams of 2.  Alternate rounds.
AMRAP 12 mins:
12 Wall Balls (9/6kg)
Run 200m

Every 8 mins for 48 mins (3 sets each). 
Odds: Row 1km
Evens: AMRAP 4 mins @ 70-80% effort of 60ft Bear Crawl, 30ft Suitcase Carry each arm, 30ft Waiters Carry each arm (you choose kgs)

A) Pull Up: 6 x3 reps @ 20X1 Tempo 
B) “Gwen”
15-12-9 reps for Max Kg:
Unbroken Clean and Jerks

A) 15 minutes Muscle Up Progressions
B) “Brunels Bridge”
For time:
30 Burpees
30 Toes To Bars
30 Sumo Deadlift High Pulls (40/30kg)
1 mile Run
30 Sumo Deadlift High Pulls (40/30kg)
30 Toes to Bars
30 Burpees
Compare: 30/03/15, 07/12/13, 04/04/13, 01/9/12, 

A) “Diane“
21-15-9 reps for time:
Deadlift (100/70kg)
Handstand Push-ups
B) 3 rounds for time:
30 Wall Balls (9/6kg)
100 Double Unders

Compare to: 12/06/15, 23/02/15, 17/04/14,