Fitness
A) 10 mins Handstand Walking Practise
B) Teams of 2-3. One working.
As many Reps as possible in 30 minutes:
0-5 min: Thrusters (42.5/30kg)
5-10 min: Ring Rows
10-15 min: Front Squats (42.5/30kg)
15-20 min: Sit Ups
20-25 min: Wall Balls (9/6kg)
25-30 min: Row (Cal)

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 Sets
Supinated Pull Up x 6 – 8
Hollow Body Hold x 30 – 60s
B) 4 Rounds For Time:
30 KB/DB Snatch (24/16kg)
20 Power Lunges
1 min rest

Performance
A) 4 Sets:
L-Sit Supinated Pull Up x 6 – 8 @20X1
B) “Isabelle”
30 Snatches for time
Compare to: 24/5/16, 6/5/15, 19/12/14

Fitness
​A) 3 Sets:
Back Squat x 8 – 10 @30X1
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees

Performance
A) 5 Sets:
Back Squat x 2 – 3 @20X1
B) 10 Rounds for time:
500m row
10 Burpee Row Hops
Compare to: 25/5/16

Fitness
​A) 3 Sets:
Underhand Bent Over Row x 8 – 10 @2011
DB Bench Press x 8 – 10 @20X1
B) In Pairs:
In 4 mins: AMRAP of DB Man Makers (20/15kg)
Rest 2 mins
In 4 mins; AMRAP:
20 Forward Lunges
20 T2B
Rest 2 mins
In 4 mins: AMRAP of DB Man Makers (20/15kg)
Score = Total Reps of Man Makers + Total Rounds of Lunges and T2B

Performance
​A) Box Jump
10 mins to build to a max height.
B) 60s Row for m
C) As Fitness part B)

Fitness
​A) 3 Sets:
Front Squat x 8 – 10 @20X1
Russian Swing x 20
B) EMOM 8 mins
Evens: 200m run (scale to 160m)
Odds: 15 Box Jumps (30/24”)
C) Tabata Plank/FLR

Performance
​A) Power Clean
10 mins to build to a 1RM
Rest 10 mins
B) AMRAP 8 mins:
Power Cleans @ 90% of 1RM
Compare to 26/5/16
C) As Fitness

Fitness
​A) 3 Sets
Seated DB Shoulder Press x 8 – 10 @20X1
Ring Row x 8 – 10 @20X1
B) In Pairs:
2000m row for time
C) 3 Rounds For Time:
25 Double Unders
25 Air Squats

Performance
​A) Strict Handstand Press Up
Max unbroken reps. Use pads if not to the floor.
Then 4 sets of 4 – 8 Strict HSPU @20X1.
Scale to 3s negatives.
B) 1 mile run for time.
Compare to 23/5/16.
C) As Fitness

Fitness
​A) Handstand walking practise
B) “Chelsea“
On the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Score = rounds completed on the minute, plus additional rounds in remaining time.
If you’ve completed this before, add +1 rep to each exercise (6, 11, 16) and try to complete. 
Compare: 13/01/16, 10/08/12, 14/12/10

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
Powell Raise x 8 – 10 @3011
B) 12 min EMOM
Min 1: 40s row for Cals
Min 2: 40s Front Squats (42.5/30kg)
Min 3: 40s Plank
Goal is consistency
Score = Total Cals + Total Reps + Total Secs

Performance
​A) Clean
15 mins to build to a 1RM.
B) 12 min EMOM
3 Squat Cleans @ 60 – 70% 1RM

Fitness
​A) EMOM 10 mins
Strict Pull Up x 5 @20X0
Scale to banded Pull Up. Add reps if 5 reps every min is easy, be consistent.
B) 3 x 4 min AMRAPs; 2 mins rest:
10 Push Press (42.5/30kg)
20 Front Rack Forward Lunge (42.5/30kg)
10 Sit Ups

Performance
​A) EMOM 10 mins
Strict Pull Up x 3 – 8 @20X0
Choose a target and be consistent
B) Run
2 Rounds:
4 x (200m fast, 400m easy)
No rest between reps.
3 mins rest between rounds.

Fitness
​A) Back Squat 
4 x 6 - 8 @30X1
B) 4 Rounds, each MUST be faster than the last:
9 Russian Swings (32/24kg)
12 Burpees
400m Run
1 min rest

Performance
​A) Back Squat
5 x 2 – 3 @30X1
B) 4 Rounds, each MUST be faster than the last.
3 Wall Walks
6 Power Clean (60/40kg)
9 Toes to Bar
12 Burpees
80 Double Unders
1 min rest