Fitness
​A) 3 Sets:
Overhead Forward Lunge x 16
Side Plank x 30 – 60s. Raise upper leg if necessary.
B) 4 Rounds for reps:
1 minute of Box Jumps (24/20”)
1 minute of KB Cleans (24/16kg)
1 minute of Double Unders
1 minute of Rest

Perfrmance
​A) 5 sets:
Split Jerk x 3 with 3s pause in split position on every rep.
B) 16 min EMOM:
Evens: 5 Deadlifts @70% 1RM
Odds: 50 Double Unders

Fitness
​A) 3 Sets:
Front Squat x 6 – 8 @21X1
Press Up x 6 – 8 @20X1 Add weight over shoulders if necessary
B) 2 x 8min AMRAPS with 4 mins rest
Run 400m
20 Wall Balls (9/6kg)
20 American Swings (24/16kg)
Goal is consistency

Performance
​A) 5 Sets:
Front Squat x 2 – 3 @21X1
B) 2 x 8min AMRAPS with 4 mins rest
Run 400m
20 Wall Balls (9/6kg)
20 American Swings (32/24kg)
Goal is consistency

Fitness
​A) 15 mins Handstand Walking Practise
If proficient: 5 min practice, then EMOM 10 mins: 30ft /Max Handstand Walk
B) Teams of 3 (or 4), one person working
AMRAP 25 mins:
100 Burpees
100 Pull Ups (Sub Ring Rows)
100 American Swings (24/16kg)
100 Goblet Squats (24/16kg)
Score = Total Reps

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) Back Squat
Level 1 – Build to a 5RM
Level 2 – Build to a 3RM
B) 14 min AMRAP:
200m Run
15 Box Jumps (24/20”)
15 Sit Ups

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

Fitness
​A) 3 Sets:
KB/DB Walking Lunge x 20 steps (KB/DB in each hand)
Handstand Hold x 30 – 60s (nose and toes to wall)
Strict T2B/K2C x 8 – 10 @2011
B) 6 mins to establish max set of unbroken DUs.
C) AMRAP 8 mins
15 Russian Swings (32/24kg)
9 Wall Balls (9/6kg)

Performance
​A) 5 mins to establish max set of Unbroken Strict HSPU
B) 5 mins to establish max set of Unbroken T2B.
C) In 15 mins:
Build to a 1RM Power Clean
Rest 10 mins
D) AMRAP 8 mins
Power Cleans @90% of D.

Fitness
​A) Pull Up
Level 1 - 5 x 5 reps @20X1 banded.
Level 2 – 5 x 3 reps @20X1 add weight if necessary.
B) In pairs; AMRAP 20 mins, one working.
30 Burpees
30 Box Jumps (24/20”)
200m Farmers Carry Each (2x24/16kg)

Performance
​A) 5 mins to establish max set of Unbroken Strict Pull Ups
B) 10 Rounds for time: 
500m row
10 Burpee Row Hops

Fitness
​A) 4 Sets:
Deadlift x 4 – 6 @3011
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) 4 Rounds for time:
20 American Swings (24/16kg)
15 Overhead Squats (42.5/30kg)
1 min rest

Performance
A) Deadlift
Build to a 1RM with good form.
Take your time, rest fully between attempts at top end; 3 mins!)
B) “Isabelle”
30 Snatches for time (60/40kg)

Fitness
A) Bench Press
Level 1 – Build to a 5RM
Level 2 – Build to a 3RM
B) 1 mile Run for time.
C) Tabata
Alternating:
Goblet Forward Lunges (24/16kg)
Sit Ups

Performance
​A) Bench Press
Build to a 1RM
B) As Fitness
C) As Fitness

Fitness
​A) 5 Sets:
Strict T2B/K2C x 2 – 10 @2011 
Choose a target and be consistent.
Single Arm KB Front Squat x 10 (5 ea side)
B) In teams of 2 (or 3). 1 working. 
15 Minutes  
Buy in: Row 2000/1500 meters 
Then, AMRAP of:
30 Thrusters (42.5/30kg)
30 Burpee Bar Hops 
Score: Total rounds.

Performance
​A) 5 sets:
Strict T2B x 2 – 10 @3011 – Try and improve from 7/5/16
Strict Weighted Ring Dip x 4 – 6 @20X1
B) As Fitness

Fitness
A) 4 sets:
Deadlift x 6 – 8 @ 3011
B) “Cindy”
20 min AMRAP
5 Pull Ups
10 Press Ups
15 Squats
Compare to: 3/11/15, 14/05/15, 01/12/14
Note: Scale to Jump Pull Ups & Knee Push Ups

Performance
A) Deadlift @3010
Low NME: 5 sets of 2 - 3
Med NME: 5 sets of 2 - 3
High NME: 5 sets of 2 - 3
B) Every 2 mins for 20 mins:
Evens: 10 Front Squats (70/55kg)
Odds: 8 - 10 Strict C2B Pull Ups