Fitness
​A) 3 – 4 Sets:
Single Arm Overhead DB Walking Lunge x 8 steps each arm
Single Arm Ring Row x 6 – 8 @20X1
B) 10 Minute Ladder:
2 T2B
2 Deadlifts (80/55kg)
Add 2 reps to each exercise every round.

Performance
​A) As Fitness
B) 10 Minute Ladder
2 T2B
2 Power Cleans (70/50kg)
Add 2 reps to each exercise every round.

Fitness
​A) AMRAP 10 mins:
10 Air Squat
10 Ring Rows
8 Shuttle Runs (30ft)

REST 4 mins

B) AMRAP 10 mins:
5 Single Arm Russian Swing (each arm) (24/16kg) 
5 Press Ups
10 Calorie Row

REST 4 mins

C) AMRAP 10 mins:
10 Box Jumps (24/20”)
5 Single Arm DB Push Press (each arm) (22.5/10kg)
20 Double Unders

Performance
As Fitness
​

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @20X1
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) In Pairs: ‘Rowing Daniel’
For time:
50 Pull Ups
1000m Row (swap every 250m)
42 Thrusters (42.5/30kg)
1000m Row (swap every 250m)
42 Thrusters (42.5/30kg)
1000m Row (swap every 250m)
50 Pull Ups

Performance
​A) As Fitness
B) 21-15-9 reps for time:
Thrusters (42.5/30kg)
Pull Ups
Calorie Assault Bike

Fitness
​A) 3 – 4 Sets:
Overhead Squat x 4 – 6 @20X1
Suitcase Carry x 60ft each arm
B) 8 Minute Ladder:
2 Forward Lunges (42.5/30kg)
2 Burpees
Add 2 reps to each exercise every round.

Performance
​A) Snatch
Build to a heavy triple. Drop and reset.
B) 8 Minute Ladder:
2 Forward Lunges (60/40kg)
2 Hand Release Press Up
Add 2 reps to each exercise every round

Fitness
​A) American Swing Testing
Build to a 20RM
B) EMOM 16 mins:
Be consistent throughout:
Min 1: 10 – 15 DB Hang Power Cleans (2 x 22.5/15kg)
Min 2: 30 - 45s FLR on Rings/Hands
Min 3: 10 – 20 Calorie Row
Min 4: Rest

Performance
​A) EMOM 12 mins:
Odds: 5 – 12 Strict T2B
Evens: 20 – 30s Ring Support Hold
B) EMOM 14 mins:
Odds: 15 Russian Swings (40/28kg)
Evens: 8 – 15 Calorie Assault Bike (be consistent)

Fitness
​A) Back Squat:
Level 0: 4 x 4 – 6 @20X1
Level 1: 4 x 3 – 4 @20X1
Level 3: 4 x 2 – 3 @20X1
B) “Tabata Something Else”
Tabata Pull-ups, 
Tabata Push-ups, 
Tabata Sit-ups, 
Tabata Squats. 
No rest between exercises. Score total reps
Compare to: 14/03/17, 01/08/16, 26/5/15

Performance
​A) Back Squat
4 x 2 – 3 @20X1
B) As Fitness

Fitness
​A) EMOM 10 mins:
Odds: Strict T2B x 5 – 10 reps
Evens: Wall Walk x 1 – 4 reps
B) In Pairs: Each athlete completes an entire round before swapping.
AMRAP 18 mins:
15/12 Calorie Row
10 Box Jump Overs (24/20”)

Performance
​A) EMOM 10 mins:
3 Power Cleans + 3 Front Squats + 3 Push Jerks @50% 1RM C&J or increase from 16/10/17, 10/10/17, 2/10/17.
B) As Fitness

Fitness
​A) Based on Pull Ups:
Level 0 & 1:
Strict Pull Up x 6 – 8 @20X1 (self assisted as necessary)
V-Up x 12 – 15 @1111
Level 2 without Kipping Pull Ups: Practise
Level 2 with Kipping Pull Ups: As Performance
B) For time:
30 DB Snatch (22.5/15kg) (alt)
50 Double Unders
25 DB Snatch (22.5/15kg) (alt)
50 Double Unders
20 DB Snatch (22.5/30kg) (alt)
50 Double Unders
15 DB Snatch (22.5/15kg) (alt)
50 Double Unders

Performance
​A) Kipping Pull Up
EMOM 10 mins:
2 - 3 Strict + 4 – 12 Kipping Pull Ups
Be consistent
B) For time:
21 Power Snatch (42.5/30kg)
25/20 Cal Assault Bike
15 Power Snatch (42.5/30kg)
25/20 Cal Assault Bike
9 Power Snatch (42.5/30kg)
25/20 Cal Assault Bike

Fitness
​A) Bench Press Testing 
Level 0: Build to a 10RM
Level 1: Build to a 1RM
Level 2: Build to a 5RM
Compare to: 15/8/17, 6/6/17, 28/3/17
B) EMOM 12
Min 1: 10 Deadlifts (100/70kg)
Min 2: 10 - 15 Box Jumps (24/20”)
Min 3: 15 Press Ups

Performance
​A) Bench Press Testing
Build to a 10RM
B) 21-15-9 reps for time:
Deadlift (120/80kg)
Box Jump (30/24”)

Fitness
​In pairs throughout, split evenly;
A1) AMRAP 10 mins:
20 Calorie Assault Bike
20 DB Snatch (22.5/15kg)
Rest 3 mins
A2) AMRAP 10 mins:
30 Calorie Row
30 Partner Med Ball Sit Ups (9/6kg)
A3) AMRAP 10 mins:
30 Calorie Row
40 Wall Balls (9/6kg)

Performance
​As Fitness