A) Every 2 mins for 20 mins (5 sets of each), alternate between:
•    8-10 Ring Rows @ 2111 Tempo
•    15-20 Russian Swings (if you do 20 unbroken, add weight)
Compare: 21/05/15

​B) AMRAP 8 minutes:
12 Burpees
12 Over Box Jumps (24/20”)

A) On the minute for 15 minutes (5 sets):
1st minute: 40 sec Plank 
2nd minute: 40 sec Face Up Chinese Plank
3rd minute: 40 sec Double Unders
Note: Put a plate on your hips for either Plank if easy

​B) "Barbell Hell"
15 minute running clock 
2 Min: Max rep Snatches (50/35kg)
2 Min: Max rep Thrusters (50/35kg)
2 Min: Max rep Power Clean (50/35kg)
2 Min: Max rep Front Squats (50/35kg)
2 Min: Max rep Back Squats (50/35kg)
1 Min: Max rep Snatches (50/35kg)
1 Min: Max rep Thrusters (50/35kg)
1 Min: Max rep Power Clean (50/35kg)
1 Min: Max rep Front Squats (50/35kg)
1 Min: Max rep Back Squats (50/35kg)
Compare: 13/09/14, 18/03/2014

A) Strict HSPU: 5 x 3 reps @ 20X1
Note: Use deficit / upto 1 pad / Band Assisted HSPU as needed

B) Pull Up: 5 x 3 reps @ 20X1

​C) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. 
Compare: 18/03/15, 29/08/14, 06/06/13, 17/01/13

​A) Bench Press: 5 x 5 reps @ 20X1

​B)  “Layer Cake”
50-40-30-20-10:
Row (Calories)
Double Unders
Compare: 11/04/15, 27/09/14, 15/03/14, 17/01/13

A) Pull Up: 5 x 5 reps @ 20X1 Tempo

​B) “Elizabeth”
For time:
21-15-9 reps
Squat Clean (60/42.5kg)
Ring Dips
Compare: 17/04/15, 15/09/14, 09/04/14, 

A) Back Squat: 5 x 5 reps @ 20X1 Tempo
B) AMRAP 18 minutes:
8 Toes to Bar
16 American Swings (24/16kg)
100 Skips

A) Squat Clean and Split Jerk: Build to a 1RM 

​B) Teams of 2 (or 3).  One working.
AMRAP 6 minutes:
60ft Walking Lunges (16/12kg)
Note: If 3 on a team, 2 go together and partner goes when slowest gets back.

​A) Squat Snatch: Build to a 1RM

​B) 3 rounds for time:
10 Power Snatches (42.5/30kg)
Run 200m

A) Every 5 mins for 15 mins (3 sets):
12-9-6 reps:
Thruster (42.5/30kg)
Box Jump (24/20”)
Record all 3 finishing times

​B) Every 5 mins for 15 mins (3 sets):
9-6-3 reps:
Burpees
Pull Ups
Record all 3 finishing times

A) 15 minutes Rope Climbing Practise
Then split class into 3 groups. 
10 minutes of each:

B) Steel Log (or DBs) Clean and Press – 1RM

C) 30ft Sled Rope Pull in under 10 (?) sec

​D) Fat Bar Deadlift – 1RM