Fitness
​A) 3 – 4 Sets:
Front Squat x 8 – 10 @20X1
Single Arm Row x 8 – 10 @20X1
B) EMOM 16 mins
Min 1: 10 DB Squat Hang Cleans (2 x 22.5/15kg)
Min 2: 200m Run
Min 3: 15 Ring Rows
Min 4: 30 - 45s Plank on elbows

Performance
​A) 5 – 6 Sets:
Clean + Front Squat
Build the weight.
B) EMOM 16 mins:
Min 1: 10 DB Hang Squat Cleans (2 x 22.5/15kg)
Min 2: 200m Run
Min 3: 3 – 5 Bar Muscle Ups
Min 4: 30s Hollow Body Hold

Fitness
​A) 3 - 4Sets:
Walking Lunge (DB/KB in each hand) x 20 steps
Bench Press x 8 – 10 @20X1
B) AMRAP 12 mins:
10 (alt) Step Ups (2 x 22.5/15kg)
10 Hand Release Press Ups
30 Double Unders

Performance
​A) EMOM 10 mins:
4 Power Cleans + 4 Push Jerks (60% 1RM C&J)
B) AMRAP 12 mins:
10 Pistols (alt)
10 Hand Release Press Ups
30 Double Unders

Fitness
​A) Strict Pull Up Testing
Level 0: Build to a 1 RM with a minimum band.
Level 1 & 2: Max reps
3 Sets: Strict Pull Up x 6 – 8 (self assisted as necessary)
B) “Kelly”
5 rounds for time (35 min. time cap):
400m Run
30 Box Jumps (24/20”)
30 Wall Balls (9/6kg)
Compare: 26/04/17, 04/10/16, 14/3/16

Performance
​A) Pull Up Testing:
Max reps Strict Pull Up
3 Sets: Strict Pull Up x 50% of max reps.
B) As Fitness

Fitness
A) Back Squat
Level 0: 3 x 10 – 12 @20X1
Level 1: 3 x 8 – 10 @20X1
Level 2: 3 x 6 – 8 @20X1
B) AMRAP 16 mins
20 Air Squats
15 Russian Swings (32/24kg)
10 Single Arm DB Push Press (each arm) (22.5/15kg)

Performance
​A) 4 Sets:
Back Squat x 4 – 6 @20X1
B) AMRAP 16 mins:
20 Air Squats
15 Power Cleans (50/35kg)
10 HSPU

Fitness
A) 10 mins Handstand Walking Practise
B) “The Ghost”
6 Rounds for reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders 
1 minute rest between rounds
Try for as many reps as possible of EACH exercise, not just total score but aim to be consistent. Record total Calories, Burpees and DUs separately.
Compare: 16/2/17, 21/12/15, 17/06/1

Performance
A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 16 steps
Side Plank x 30 – 60s. Raise upper leg if 60s is comfortable.
B) “Popeye”
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (100/70kg)
C2B Pull Ups
Compare: 17/2/17, 21/6/16, 05/11/15

Performance
​A) 3 – 4 Sets:
Front Rack Forward Lunge x 12 reps
B) As Fitness

Fitness
​A) Based on Bar Dips:
Level 0: 
Press Up x 8 – 10 @20X1
V-Up x 8 – 10 @1111
Level 1: 
Bar Dip x 8 – 10 @20X1 (Banded)
V-Up x 8 – 10 @1111
Level 2 without Kipping Ring Dips: Practise
Level 2 with Kipping Ring Dips: As Performance
B) Every 3:00 for 15 mins (5 sets)
15 Deadlifts (80/55kg)
15 Box Jumps (24/20”)
200m Run

Performance
​A) Kipping Ring Dip:
Ninja: 5 x 15 reps
Excellent: 6 x 12 reps
Very Good: 7 x 9 reps
Good: 8 x 6 reps
60s rest between sets
B) As Fitness

Fitness
​A) In teams of 3: Time cap 40 mins
3 Rounds for time:
250m Row (1st Athlete)
75 Goblet Hold Backward Lunges (32/24kg)
250m Row (2nd Athlete)
75 American Swings (32/24kg)
250m Row (3rd Athlete)
75 KB Step Overs (32/24kg) 

All athletes contribute to the lunges, swings and step overs. Each athlete does one of the rows each round.

Performance
​A) As Fitness

Fitness
​A) Back Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 1RM
Level 2: Build to a 5RM
Compare to 13/7/17, 3/5/17, 23/2/17
B) 10 min ladder:
2 Goblet Squats (32/24kg)
2 T2B
10 Double Unders
Add 2 Squats, 2 T2B and 10 Double Unders every round.

Performance
​A) Back Squat
Build to a 3RM
B) 10 min ladder:
1 Squat Clean (60/40kg)
2 T2B
10 Double Unders
Add 1 Clean, 2 T2B and 10 Double Unders every round

Fitness
​A) 3 Sets:
Deficit Backward Lunge (DB/KB in each hand, stand on a 20kg plate) x 12 – 16 steps
DB Bench Press x 12 – 15 reps @20X1
B) 4 Rounds for time:
18 Wall Balls (9/6kg)
15 Box Jumps (24/20”)
12 DB Snatch (22.5/15kg)
9 Burpees

Performance
​A) Pistol Practise followed by:
EMOM 10 mins
Odds: Pistol Squat x 6 – 16 reps (alt)
Evens: Strict HSPU x 3 – 10 reps
Be consistent throughout
B) 4 rounds for time:
18 Wall Balls (9/6kg)
15 Box Jump Over (30/24”)
12 DB Snatch (30/20kg)
9 Burpees