Fitness
​A) Pull Ups
Level 0 and 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
V-Up x 8 – 10 @10X1
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) In Pairs: Time cap: 20 mins.
1000m Row
50 Thrusters (40/30kg)
750m Row
40 Thrusters (40/30kg)
500m Row
30 Thrusters (40/30kg)
250m Row
20 Thrusters (40/30kg)

Performance
​A) Every 2 mins for 12 mins: 
Kipping Pull Ups x 8 – 20. Choose a target and try to be consistent.
B) In Pairs: Time Cap 25 mins
1000m Row
50 KB Thruster (2 x 24/16kg)
750m Row
40 KB Thruster (2 x 24/16kg)
500m Row
30 KB Thruster (2 x 24/16kg)
250m Row
20 KB Thruster (2 x 24/16kg)

Fitness
​A) Overhead Squat Test
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 1RM
B) AMRAP 12 mins:
80m Suitcase Carry (32/24kg, 40m in each hand)
20 Air Squats
20 Burpees

Performance
​A) Overhead Squat
Build to a 1RM
B) As Fitness

Fitness
​A) 4 Sets:
Deadlift x 6 – 8 @3011
Ring Support Hold x 30 – 60s
B) 4 Rounds for Time:
20 KB Cleans (32/24kg)
15 Box Jumps (24/20”)
200m Run

Performance
​A) 6 Sets:
Power Clean x 3. Drop and Reset.
B) 4 Rounds For Time:
21 Russian Swing (32/24kg)
15 Box Jumps (24/20”)
200m Run

Fitness
​A) 3 – 4 Sets:
Ring Row x 8 – 10 @20X1
DB Shoulder Press x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) 8 min Ladder:
2 Russian Swings (32/24kg)
2 Press Ups
2 Pull Ups
Add 2 reps every round.
Scale Pull Ups to Ring Rows

Performance
​A) 4 – 5 Sets:
Strict Supinated Pull Up x 4 – 6 @20X1
Bar L-Sit x 30 – 60s
B) 8 min AMRAP:
4 Deadlifts (120/85kg)
8 Handstand Push Ups
12 Pull Ups
Scale HSPU to pads

Fitness
​A) 3 Sets:
KB Walking Lunge x 20 Steps (KB in each hand)
Ring L-Sit x 30 – 60s
B) “???”
Teams of 2-3.  One working.
3 rounds for time:
Row 1km
50 Wall Balls (9/6kg)
Compare to: 15/4/16, 30/11/15, 23/7/15

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Nose and Toes to Wall Handstand Hold x 30 – 60s
B) 12 min Ladder
2 Single Arm KB Swings each arm
2 Box Jump (24/20”)
2 T2B
Add 2 reps every round

Performance
​A) 5 Sets:
3 x Power Clean + 3 x Push Jerk
All sets should be TnG
B) 12 min Ladder:
2 Hang Power Clean (50/35kg)
2 Box Jumps (24/20”)
2 T2B
Add 2 reps every round

Fitness
​A) Back Squat
Level 0: 3 x 8 - 10 @30X1
Level 1: 3 x 6 - 8 @30X1
Level 2: 4 x 4 - 6 @30X1
B) “Cindy”
20 min AMRAP
5 Pull Ups
10 Press Ups
15 Squats
Compare to: 20/5/16, 3/11/15, 14/05/15
Note: Scale to Jump Pull Ups & Box Push Ups

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

Fitness
​In Pairs:
One person works for 60s and then rests while their partner works on the same movement for 60s. Everyone does all of the movements.
3 Rounds for reps:
60s American Swings (24/16kg)
60s rest
60s Shuttle Runs (30ft)
60s rest
60s Box Jump Overs (24/20”)
60s Rest
60s Renegade Rows (2 x 20/15kg)
60s Rest
60s Sit Ups
60s Rest
60s Row for Calories
60s Rest

Score = Total Reps

Performance
​As Fitness

Fitness
​A) 3 – 4 Sets:
Back Rack Forward Lunge x 16 steps
Underhand Bent Over Row x 6 – 8 @20X1
B) EMOM 12 mins:
Min 1: 10 Overhead Squats (40/30kg)
Min 2: 12 Pull Ups
Min 3: 12 Burpees
Scale to Banded Pull Ups. Scale Burpees by reducing reps.

Performance
​A) 6 Sets:
Snatch Balance x 2
B) EMOM 12 mins:
Min 1: 10 Overhead Squats (60/40kg)
Min 2: 15/12 Pull Ups
Min 3: 12 Burpees

Fitness
​A) Front Squat Test
Level 0 – Build to a 10RM
Level 1 – Build to a 5RM
Level 2 – Build to a 3RM
B) 4 Rounds:
In 2 mins:
200m Run
Max Rep Push Press in remaining time (42.5/30kg)
Rest 2 mins

Performance
​A) Front Squat Test
Build to a 3RM
B) 4 Rounds:
In 2 mins:
200m Run
Max Rep STOH in remaining time (60/40kg)
Rest 2 mins