Fitness
​A) In Pairs:
“Kelly” (25min Cap)
5 Rounds For Time:
400m Run (200m each)
30 Box Jumps (24/20”)
30 Wall Balls (9/6kg)
B) In Pairs:
“Cindy”
AMRAP 20 mins:
5 Pull Ups
10 Press Ups
15 Air Squats
Each athlete completes one of the movements then change. Scale to Banded Pull Ups, Box Press Ups.

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Deadlift x 8 – 10 @3011
Ring Support Hold x 30 – 60s
B) AMRAP 15 mins:
10 KB Snatch (24/16kg) each side (Regionals Style – KB does not touch the floor between reps)
40m Single Arm KB Front Rack Carry (24/16kg) each arm.
10 Strict Pull Ups (Scale to Ring Rows)

Performance
​A) 6 – 7 Sets:
Power Clean + Hang Clean
B) As Fitness

Fitness
​A) Back Squat
Level 0: 3 – 4 Sets of 10 – 12 @30X1
Level 1: 3 – 4 Sets of 6 – 8 @30X1
Level 2: 4 – 5 Sets of 2 – 3 @30X1
B) 4 Rounds:
In 2 mins:
18/15 Calorie Row
Max Push Press (40/30kg) in remaining time
Rest 2 mins.

Performance
​A) Back Squat
4 Sets of 10 @20X1
B) 4 Rounds:
In 2 mins:
18/15 Calorie Assault Bike
Max Push Press (50/35kg) in remaining time.
Rest 2 mins

Fitness
​A) Based on Pull Up Levels:
Level 0 and 1: 3 – 4 Sets:
        Pull Up Negatives x 6 – 8 @30A1
        Hollow Body Hold x 30 – 60s
Level 2: Strict Muscle Up Progressions:
        False Grip on low rings with various foot placements leading on to high rings for those who are able.
B) 15 min AMRAP:
10 Forward Lunges (40/30kg)
15 American Swings (32/24kg)
200m Run

Performance
​A) Muscle Up
Ninja: 4 x 8 unbroken reps
Excellent: 5 x 6 unbroken reps
Very Good: 6 x 4 unbroken reps
Good 8 x 2 Unbroken Reps
If no Muscle Ups then do C2B Pull Ups and Ring Dips with the same choice of rep scheme.
e.g. Ninja = 4 sets of 8 C2B PU straight in to 8 Ring Dips
B) 15 min AMRAP:
10 Pistols (alt)
15 American Swings (32/24kg)
300m Row

Fitness
​A) 3 – 4 Sets:
Bench Press
        Level 0 and 1: DB Bench x 8 – 10 @20X1
        Level 2: Bench Press x 4 – 6 @20X1
Bent Reverse Fly x 8 – 10 @3011
B) 5 RFT:
12 Overhead Squats (42.5/30kg)
8 Burpee Bar Hops
40 Double Unders

Performance
​A) Bench Press
5 Sets of 2 – 3 @20X1
B) 5 RFT:
8 Squat Snatches (60/40kg)
8 Burpee Bar Hops
40 Double Unders

Fitness
​A) Back Squat
Level 0: 3 sets of 10 – 12 @30X1
Level 1: 4 sets of 6 – 8 @30X1
Level 2: 5 Sets of 2 – 3 @30X1
B) In Pairs: AMRAP 18 mins.
One athlete completes an entire round then tags their partner.
15/12 Calorie Row
15 Goblet Squats (32/24kg)

Performance
​A) Back Squat
5 sets of 2 – 3 @32X1
B) As Fitness

Fitness
​A) 3 – 4 Sets
Ring Support Hold x 30 – 60s
Front Rack Single Arm KB Carry x 90ft each arm
B) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Front Squats (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Scale to Banded Pull Ups, Knee Press Ups

Performance
​A) As Fitness
B) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges 
Compare: 23/12/15, 23/12/14, 23/12/13

Fitness
​A) Shoulder Press
Level 0: 3 sets of 8 – 10 @20X1
Level 1: 3 sets of 6 – 8 @20X1
Level 2: 4 sets of 2 – 3 @20X1
Suitcase Carry x 60ft each arm
B) 4 x 4 min AMRAP with 2 mins rest
10 American Swings (32/24kg)
20 Wall Balls (9/6kg)
30 Double Unders
Goal is consistency

Performance
​A) Shoulder Press
4 sets of 2 – 3 @20X1
B) 4 x 4 min AMRAP with 2 mins rest:
10 Power Snatch (30/20kg)
20 Wall Balls (9/6kg)
30 Double Unders
Goal is consistency

Fitness
​A) Strict Pull Up Test:
1 Set: Max Rep Strict Pull Ups (Use a band to get at least 5/3 Pull Ups)
Rest 2 – 3 mins then…
3 Sets:
Strict Pull Up x 6 – 8 reps @20X1 (Use bands/add weight if necessary)
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) AMRAP 10 mins
12 Front Squats (40/30kg)
12 DB Snatch (20/15kg)
12 T2B

Performance
​A) As Fitness
B) 10 min Ladder:
2 Front Rack Forward Lunges (60/40kg)
2 Box Jumps (24/20”)
2 Toes to Bar
Add 2 reps every round.

Fitness
​A) 3 – 4 Sets:
Single Arm KB Overhead Walking Lunge x 8 steps each arm.
Hanging L-Sit/Chair Sit x 30 – 60s
B) 21-15-9 reps for time: 
Deadlift (80/55kg)
Box Jump (30/24”)
Hand Release Press Ups

Performance
​A) 4 - 5 Sets:
Deadlift x 4 – 6 @3011
Bar L-Sit x 30 – 60s
B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 25/9/15, 17/04/15, 15/09/14