Fitness
A) 3 Sets:
Single Arm Row x 6-8 reps each arm @ 2111
Rest 30 sec
Step Ups x 16 (alt.) reps @ 1111
Rest 30 sec
Strict Box/Bar Dips x 6-8 reps @ 21X1 
(scale to 3 sec Negs or Banded)
Rest 30 sec
B) “???”
Teams of 2-3.  One working.
3 rounds for time:
Row 1km
50 Wall Balls (9/6kg)
Compare: 23/07/15    

Performance
A) Weighted Ring Dips: 6 x 2-3 reps @ 21X1
Rest 2 mins
B) As Fitness

​A) Bench Press: 6 x 3 reps @ 21X1 Tempo
B) “Christine”
3 rounds for time:
Row 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)
Compare: 16/05/15, 11/10/14, 21/03/13, 10/11/12

​A) 5 x Superset:
OHS x 3 reps @ 21X1. Rest 1 min
Bent Row x 5 reps @ 2111.  Rest 1-2 mins
B) 4 rounds for time:
18 (alt.) KB/DB Snatches (24/16kg)
12 Toes to Bar

​A) 15 min. Skin the Cat / Back Lever Practise
B) 5 rounds for time:
10 Front Squats (60/40kg)
10 HSPUs
30 Double Unders
Note: Scale to L-Seated DB Press if athletes don’t have HSPU to 2 pads.

​A) Pull Up: 5 x 5 reps @ 20X1
B) “Cheetah”
AMRAP 20 min:
Run 200m
9 Pull Ups
7 Burpees
Compare to: 16/04/15, 02/06/14, 23/11/13, 
Coaches note: Sub. Banded Pull Ups

​A) Back Squat: 6 x 3 reps @ 20X1 tempo
B) Teams of 2-3.  One working.
3 rounds for time:
Row 1km
50 American Swings (24/16kg)

​A) 5 x Superset:
DB/KB Push Press x 5 reps.  Rest 1 min.
RDL x 5 reps @ 3011.  Rest 1-2 mins.
B) Levels Test – 6 minutes to establish a Max Consecutive set of Double Unders
C) AMRAP 8 minutes:
8 Ring Rows
16 Air Squats

​2 rounds @ 95%
Rotate through the following:
•    1 minute Assault Bike (Cals)
•    1 minute Double Unders
•    1 minute Burpees
•    1 minute Row (Cals)
•    1 minute Box Jump Overs (24/20”)
•    1 minute Run (Meters)
Rest 2 minutes between stations 
Rest 5 minutes between rounds
Goal is consistency:
Score for each station is lowest of the 2, minus the difference between it and the biggest.
(i.e. 1st round 25 Burpees, 2nd round 21 Burpees, score = 17 Burpees)

​A) 5 x Superset:
Back Squat x 5 reps @ 20X1.  Rest 1 min.
SA Row x 8 reps L/R @ 2111.  Rest 1 min
B) AMRAP 10 minutes:
15 Wall Balls (9/6kg)
25 Sit Ups

​A) Shoulder Press: 5 x 5 reps @ 20X1 tempo
B) “Dirty Diana”
3 rounds for time:
21-15-9 Deadlifts (110/80kg)
50-50-50 Double Unders
Compare: 28/05/15, 29/07/14, 06/04/13,