Fitness
​A) 3 – 4 Sets:
Romanian Deadlift x 4 – 6 @20X1
Based on Press Ups:
Level 0 & 1: Press Up x 8 – 10 @20X1
Level 2+: Bar Dip x 4 – 6 @20X1 (banded if necessary)
Bent Reverse Fly x 4 – 6 @20X1
B) In teams of 4:
Max Assault Bike Calories in 16 mins
Each athlete must do 60s on the bike followed by 3 mins rest.
Go hard in every minute!

Performance
​A) 3 – 4 Sets:
Romanian Deadlift x 4 – 6 @20X1
Ring Dip x 8 – 10 @22X1 (scale to Ring Press Up)
B) As Fitness

Fitness
​A) Skin the Cat practise and Front Lever Progressions
B) In Pairs: In 20 minutes:
2000m Row “buy in” (swap every 250m)
In remaining time: AMRAP
40 DB Rack Backward Lunges (2 x 22.5/15kg)
40 Pull Ups
40 Sit Ups

Performance
​A) Skin The Cat practise and Front Lever Progressions
B) As Fitness

Fitness
​A) Back Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2+: Build to a 1RM
Compare to: 22/11/17, 21/09/17, 13/07/17, 03/05/17
B) 4 rounds for time:
10 DB Man Makers (2 x 22.5/15kg)
50 Double Unders

Performance
​A) Back Squat Testing
Build to a 1RM
B) “Grace“
For time:
30 Clean and Jerks (60/42.5kg)
Compare to: 20/6/17, 13/8/15, 16/03/15, 06/08/14
C) If time: 3 Sets:
Front leaning Rest on Rings x 60 – 120s

Fitness
A) Power Snatch
Beginners: Practise
Level 1+: 5 x 5 reps
B) 21 – 15 – 9 reps for time
Plate OH Forward Lunge (20/15kg)
Plate GTOH (20/15kg)
Burpee Plate Hops

Performance
​​A) Power Snatch
Build to a heavy touch and go triple
B) 21 – 15 – 9 reps for time:
Power Snatch (42.5/30kg)
Burpee Bar Hop

Fitness
​A) 3 – 4 Sets:
Russian Step Up x 6 – 8
Ring Support Hold x 30 – 60s
B) 3 rounds for total Burpees and Goblet Squats
In 2 mins:
400/300m Row
Max Burpees in remaining time
Rest 2 mins
In 2 mins:
25/18 Calorie Assault Bike
Max Goblet Squats in remaining time (24/16kg)
Rest 2 mins

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Based on Bench Press
Level 0 & 1: DB Bench Press x 6 – 8 @20X1
Level 2+: Bench Press x 6 – 8 @20X1
Side Plank Powell Raise x 8 – 10 @2011
B) 9 minute ladder:
2 Deadlifts (80/55kg)
2 Press Ups
Add 2 reps every round

Performance
​A) 5 Sets:
Bench Press x 3 – 4 @20X1
B) “DT” 
Five rounds for time of: 
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 13/06/17, 7/12/15, 03/06/15, 12/01/15

Fitness
​A) Power Clean
Beginners: Practise
Level 1+: 5 x 5 reps
B) 5 rounds for time:
9 Overhead Squats (42.5/30kg)
9 Pull Ups
Scale to Banded Pull Ups

Performance
​A) Power Clean
Build to a heavy single

B) 21 – 15 - 9 reps for time:
Overhead Squat (60/40kg)
Pull Ups

Fitness
​A) Back Squat
Level 0 & 1: 4 x 8 – 10 @20X1
Level 2: 4 x 4 – 6 @20X1
Level 3: 5 x 2 – 3 @20X1
B) In Pairs:
3 rounds for time:
1000m Row (swap every 250m)
60 Wall Balls (9/6kg)

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

Fitness
​A) 3 – 4 Sets:
Supinated Strict Pull Up x 4 – 6 @20X1 (negatives or self assisted as necessary)
Seated DB Shoulder Press x 4 – 6 @30X1
B) 5 rounds for time:
9 Push Press (42.5/30kg)
12 Front Rack Forward Lunge (42.5/30kg) (alt)
15 T2B

Performance
​A) Supinated Strict Pull Up
5 x 2 – 3 @20X1
B) 5 rounds for time:
9 Handstand Push Ups
12 Front Rack Forward Lunges (50/35kg)
15 T2B
Scale HSPU to max 2 pads then to DB Z Press.

Fitness
​A) 2 rounds for total reps:
3 min Row for Calories
1 min Rest
AMRAP 3 mins:
5 KB Deadlifts (2 x 32/24kg)
5 Box Jumps (24/20”)
1 min Rest
3 min Assault Bike for Calories
1 min rest
AMRAP 3 mins:
10 Ring Rows
10 Sit Ups

Performance
​A) As Fitness