Fitness
​A) Back Squat
Level 0: 4 x 6 – 8 reps @20X1
Level 1: 4 x 4 – 6 reps @20X1
Level 2: 5 x 2 – 3 reps @20X1
B) 5 Rounds for time:
20 Wall Balls (9/6kg)
10 T2B

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

Fitness
​A) 3 – 4 Sets:
Back Rack Forward Lunge x 12 steps
B) “Deck of Cards”
Teams of 2 (or 3) – All do every rep. 
20 minutes: As Many Cards as Possible
Clubs = Burpees
Hearts = Sit Ups
Spades = Double Unders / 3 x skips
Diamonds = Russian Swings (32/24kg)
Face cards = 12 reps 
Aces = 15 reps, Jokers = Run 200m
Compare: 4/6/16, 02/01/16 01/06/15

Performance
​A) 4 – 5 Sets:
Power Clean x 3. Drop and reset.
B) As Fitness

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.
Compare to 21/12/16
B) AMRAP 12 mins:
21 Bar Hops
15 American Swings (32/24kg)
9 Overhead Squats (42.5/30kg)

Performance
​A) As Fitness
B) AMRAP 12 mins:
21 Bar Hops
15 Deadlifts (60/40kg)
9 Overhead Squats (60/40kg) 

Fitness
​A) In Pairs throughout:
AMRAP 10 mins:
40 Cal Row
30 Burpee KB Step Over (1 x 24/16kg, 20”)
Rest 3 mins
AMRAP 10 mins
800m Run (swap every 200m)
40 DB Hang Squat Cleans (2 x 20/15kg)
Rest 3 mins
AMRAP 10 mins:
40 Cal Row
40 American Swings (24/16kg)

Performance
​REST DAY

Fitness
​A) 3 – 4 Sets:
Level 0: DB Bench Press x 8 – 10 @20X1
Level 1 & 2: Bench Press x 8 – 10 @20X1
Single Arm KB Front Rack Walking Lunge x 10 Steps each arm
B) “Piston”
5 Rounds for time:
10 Deadlifts (100/70kg)
10 Box Jumps (24/20”)
Compare: 20/4/15, 26/06/14, 01/11/13

Performance
​Open 17.1

Fitness
​A) Back Squat
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to 14/12/16
B) 3 x 3 min AMRAP with 2 mins rest:
10 Wall Balls (9/6kg)
30 Double Unders

Performance
​A) REST DAY

Fitness
​​A) Pull Ups:
Level 0: 3 – 4 Sets:
Ring Row x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
Level 1: 3 - 4 Sets:
Pull Up Negatives x 8 – 10 @ 30A1
Hollow Body Hold x 30 – 60s
Level 2 with Kipping Pull Ups: As Performance
Level 2 w/out Kipping Pull Ups: Kip Practise
B) In Pairs, for time: (25 min cap)
1000m Row (change every 250m)
100 American Swings (24/16kg)
800m Med Ball Carry (9/6kg) (change every 200m)
100 Box Jumps (24/20”)
1000m Row (change every 250m)

Performance
​A) Kipping C2B Pull Up:
Ninja: 5 x 12 reps
Excellent: 6 x 9 reps
Very Good: 7 x 6 reps
Good: 8 x 3 reps
Rest 1 min between sets
B) As Fitness

Fitness
​A) Overhead Squat 
Level 0: 3 x 8 - 10 @22X1
Level 1: 4 x 4 – 6 @22X1
Level 2: 4 x 2 – 3 @22X1
B) AMRAP 9 mins:
15 Deadlifts (50/35kg)
10 T2B
5 Push Press (50/35kg)

Performance
​A) Kipping Handstand Push Up
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
Rest 1 min between sets
B) Open Workout 15.1
AMRAP 9 mins:
15 T2B
10 Deadlifts (50/35kg)
5 Power Snatches (50/35kg)

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 10 steps
Underhand Bent Over Row x 8 – 10 @20X1
B) “Helen“
3 rounds for time:
400m Run
21 American Swings (24/16kg)
12 Pull-ups
Compare: 13/08/16, 19/01/16, 15/7/15
Scale to Banded Pull Ups

Performance
A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Level 0: DB Shoulder Press x 6 – 8 @20X1
Level 1&2: Shoulder Press x 6 – 8 @20X1
Single Arm Row x 6 – 8 @20X1
B) For total reps:
In 90s:
200m Run
Max Front Squats (50/35kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Front Squats (50/35kg) in remaining time.
Rest 90s 
In 90s:
200m Run
Max Back Squats (50/35kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Back Squats (50/35kg) in remaining time.
Rest 90s

Performance
​A) 4 – 5 Sets:
Shoulder Press x 4 – 6 @20X1
Single Arm Row x 4 – 6 @20X1
B) For total reps:
In 90s:
200m Run
Max Front Squats (80/55kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Front Squats (80/55kg) in remaining time.
Rest 90s 
In 90s:
200m Run
Max Back Squats (80/55kg) in remaining time.
Rest 90s
In 90s:
200m Run
Max Back Squats (80/55kg) in remaining time.
Rest 90s