Fitness
​A) 3 Sets:
Overhead Squat x 6 – 8 @2211
Single Arm Row x 6 – 8 @20X1 each side
B) 3 x 5 min AMRAPs with 2 mins rest. 
15 American Swings (32/24kg)
15 Box Jumps (24/20”)
30 Double Unders
Goal is consistency.

Performance
​A) 5 Sets:
Overhead Squat x 2 – 3 @2211
B) 3 x 5 min AMRAPs with 2 mins rest.
10 Power Clean (60/40kg)
15 Box Jumps (24/20”)
30 Double Unders
Goal is consistency

Fitness
​A) Back Squat
Level 0: 3 x 10 – 12 @30X1
Level 1: 3 x 8 – 10 @30X1
Level 2: 4 x 6 – 8 @30X1
B) In teams of 3 (or 2): 
50-40-30-20-10 reps for time:
Thrusters (40/30kg)
Pull Ups

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

Fitness
​A) Dips:
Level 0 – Every 2 mins for 10 mins: Press Up x 8 – 10 @20X1
Level 1 – Every 2 mins for 10 mins: Bar Dips (use bands if necessary) x 8 – 10 @20X1
Level 2 – Kipping Ring Dip Practise followed by a 5 min EMOM of 5 – 8 Kipping Ring Dips if appropriate.
B) In pairs: Hero Workout “Jerry”
Run 1600m (200m relay)
Row 2000m  (250m relay)
Run 1600m (200m relay)

Performance
​A) Every 2 mins for 10 mins:
Strict Ring Dip x 4 – 6 @20X1. Add weight if necessary.
B) As Fitness

Fitness
​A) 3 Sets:
Overhead Forward Lunge x 16 
Ring Row x 8 – 10 @20X1
Front Leaning Rest on Rings or Plank x 30 – 60s
B) 4 Rounds for reps:
1 min Plate GTOH (20/10kg)
1 min Sit Ups
1 min rest

Performance
​A) 4 Sets:
Overhead Forward Lunge x 10
Front Leaning Rest on Rings x 60 – 90s
B) 4 Rounds for reps:
1 min Power Snatch (35/25kg)
1 min Sit Ups
1 min rest

Fitness
​A) Back Squat
Level 0: 3 x 10 – 12 @30X1
Level 1: 3 x 8 – 10 @30X1
Level 2: 4 x 6 – 8 @30X1
B) In teams of 3 (or 4)
1 mile team run with 1 Wall Between the team.
150 Wall Balls (9/6kg)
150 Burpees

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

Fitness
​A) 3 Sets:
Bench Press:
Level 0 and 1: DB Bench Press x 8 – 10 @20X1
Level 2 – Bench Press x 8 – 10 @20X1
Strict T2B x 8 – 10 @20X1
B) EMOM 16 mins:
Min 1: 10 TnG Deadlifts (100/70kg)
Min 2: 15 Russian Swings (32/24kg)
Min 3: 45s Row for Calories
Min 4: Rest

Performance
​A) 5 sets:
Power Clean + Hang Power Clean + Hang Clean
B) As Fitness

Fitness
​A) 4 Sets:
Turkish Get Up x 3 each arm
B) 4 Rounds for time:
15 Front Squats (42.5/30kg)
15 Pull Ups
50 Double Unders
1 min rest

Performance
​A) As Fitness
B) 4 Rounds for time:
10 Front Squats (60/40kg)
20 Pull Ups
50 Double Unders
1 min rest

Fitness
​A) 3 Sets:
Bench Press x 6 – 8 @20X1
DB 90/90 x 12 – 16 @2011
B) 20 – 16 – 12 – 8 – 4 reps for time
Wall Balls (9/6kg)
KB Cleans (alt) (24/16kg)

Performance
​A) 4 Sets:
Bench Press 4 – 6 @20X1
B) 20 – 16 – 12 – 8 – 4 reps for time:
Wall Balls (9/6kg)
Hang Power Clean (40/30kg)

Fitness
​A) 3 Sets:
Overhead Squat x 8 – 10 @20X1
Single Arm Row x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) In Pairs:
10 min Row for meters.

Performance
​A) 6 Sets:
Overhead Squat x 2 – 3 @22X1
B) As Fitness

Fitness
A) 4 Sets:
American Swing x 20
Side Plank x 30 – 60s (Raise upper leg is 60s is comfortable)
B) 10 min AMRAP:
12 Forward Lunges (42.5/30kg)
50 Double Unders

Performance
​A) 4 Sets:
Deadlift x 8 – 10 @3011
B) 10 min AMRAP:
12 Power Snatches (42.5/30kg)
50 Double Unders