Fitness
​A) Deadlift
Level 0: 3 x 8-12 reps
Level 1: 4 x 6-8 reps
Level 2+: 5 x 4-6 reps

B) “Karen“
For time:
150 Wall Balls (9kg to 10ft /6kg to 9ft)
Compare to: 07/01/16, 25/06/15, 05/01/15, 12/08/14,

Performance
​A) Deadlift: 5 x 4-6 reps

B) As per Fitness

Fitness
​A) Strict Pull Ups & Dips/Press Ups
Level 0: 3 sets of 5 Scapula Pull Ups, 10 Ring Rows & 10 Box Press Ups
Level 1: 4 sets of 2-4 Pull Up Negs (3 secs) & 10 Box Press Ups
Level 2: 5 sets of 3-5 Pull Up Negs (3 secs) & 3-5 Press Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips

B) 4 RFT:
12 Push Press (42.5/30kg)
12/12 DB Hang Snatch (22.5/15kg)
36 Air Squats

Performance
​A) Strict Pull Ups & Dips/Muscle Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips
Level 4: 5 sets of 2-4 Partner/Self-Assisted Muscle Ups 
Level 5: 5 sets of 1-3 Strict Muscle Ups 

B) 4 RFT:
12 HSPU *
12 Hang Power Snatch (42.5/30kg)
48 Air Squats

*Scale to maximum of Abmat plus 10kg plate or substitute Push Press at Snatch weight

Fitness
​A) Back Squat
Level 0: 3 x 10-15 reps
Level 1: 3 x 7-10 reps
Level 2+: 5 x 4-6 reps

B) EMOM 15 mins:
Min 1: 20-40 secs Forearm Plank
Min 2: 20-40 secs Side Plank (L)
Min 3: 20-40 secs Side Plank (R)
Min 4: 20-40 secs Pallof Press Hold (L)
Min 5: 20-40 secs Pallof Press Hold (R)
Add weight to Planks if hitting 40s.  Purple Band for Pallof Press.  Adjust distance from rig for resistance. Split athletes and start at either 1,2 or 4.

C) Teams of 3-4.  Shuttle Race:
12 x 300ft
If 3 on a team, each needs to do 300ft (5x60ft shuttles) 4 times.  If 4 on a team, each goes 3 times.

Performance
​A) Back Squat: 5 x 4-6 reps

B&C)  As per Fitness 

Fitness
​A) Power Clean & Push Jerk
Level 0: Practise, then 2-3 x 10 reps 
Level 1: 5 x 5 reps
Level 2+: 6 x 2 reps

B) 4 x 90 secs (w. 60 secs Rests):
15 Front Squats (42.5/30kg)
Max DUs in remaining time*

Performance
​A) Power Clean & Push Jerk
EMOM 12 mins: 3 reps.  
Start @ 70% 1RM. Build if moving well

B) 8 RFT:
8 DB Hang Squat Clean (2x22.5/15kg)
50 DUs

Fitness
​A) Shoulder Press 
Level 0: 3 x 8-12 reps
Level 1: 3 x 7-10 reps
Level 2+: 4 x 6-8 reps
B) 3 x AMRAP 3 minutes (w. 2 minute Rests):
6 Pull Ups 
12 (alt.) Walking Lunges (BW)
- Goal is consistency

Performance
​A) Shoulder Press: 4 x 6-8 reps
B) 3 x AMRAP 3 minutes (w. 2 minute Rests):
9 Pull Ups
12 (alt.) Pistols*

Fitness
​A) Power Clean
Level 0: Practise, then 2-3 x 10 reps 
Level 1: 5 x 5 reps
Level 2+: 5 x 3 reps

B) “Friday the 13th”
4 Rounds, for time:
30 Burpees
40 Wall Balls (9/6kg)
50 Double Unders
(30 minute Cut-Off – record rounds and reps if not finished)
Compare to: 13/1/17, 13/5/16, 13/11/15,

Performance
​A) Front Squat: 5 x 4-6 reps @ 22X1

B) As per Fitness

Fitness
​A) Deadlift 
Level 0: 3 x 10-15 reps
Level 1: 3 x 8-12 reps
Level 2+: 4 x 6-8 reps

B) In Pairs.
3 RFT (Cut off 20 mins):
50 DB Snatches (22.5/15kg)
40 Cals Assault Bike
30 Toes to Bar

Performance
​A) Deadlift: 4 x 6-8 reps

B) As per Fitness

Fitness
​A) Strict Pull Ups & Dips/Press Ups
Level 0: 3 sets of 5-10 Scapula Pull Ups, 10 Ring Rows & 10 Box Press Ups
Level 1: 4 sets of 2-4 Pull Up Negs (3 secs) & 10 Box Press Ups
Level 2: 5 sets of 3-5 Pull Up Negs (3 secs) & 3-5 Press Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips

B) 5 RFT:
15 American Swings (24/16kg)
12 Box Jumps (24/20”)
9 DB Push Press each arm (22.5/15kg)

Performance
​A) Strict Pull Ups & Dips/Muscle Ups
Level 3: 5 sets of 2-4 Pull Ups & 3-6 Bar Dips
Level 4: 5 sets of 3-6 Pull Ups, 3 Ring Transitions & 3-5 Ring Dips 
Level 5: 6 sets of 1-3 Strict Muscle Ups

B) 5 RFT:
7 Power Clean & Push Jerk (70/50kg)
12 Box Jumps (24/20”)

Fitness
​A) Back Squat
Level 0: 3 x 15-20 reps
Level 1: 3 x 8-12 reps
Level 2+: 4 x 6-8 reps

B) Handstand Walking Practise – 10 mins
Level 0-1: Handstand Holds (Wall or scale to Box)
Level 2+: Walk to Wall/Supported Walk

C) Rowing Instruction (Positions), then 2 x 500m each.
1st slow for Practise. 2nd for time

Performance
​A) Back Squat: 4 x 6-8 reps

B) Handstand Walking Practise – 10 mins
Level 3: Walk to Wall/Supported Walk
Level 4+: EMOM 10 mins – 30ft

C) Rowing Instruction (Positions), then 2 x 500m each.
1st slow for Practise. 2nd for time

Fitness
​A) Power Snatch
Level 0: Practise, then 2-3 x 10 reps 
Level 1: 5 x 5 reps
Level 2+: 5 x 3 reps

B) AMRAP 12 mins:
8 Press Ups
12 Sumo Deadlifts (80/55kg)
16 Abmat Sit Ups

Performance
​A) Snatch Pull + High Hang Snatch + Overhead Squat
- 15 minutes to build to a heavy complex 
Goal is no missed reps and great movement

B) AMRAP 12 mins:
4 Bar Muscle Ups*
8 Squat Snatches (42.5/30kg)
16 Abmat Sit Ups
* Scale to Burpee Chest to Bar or Burpee Pull Ups