Fitness
​A) 3 – 4 Sets:
3 Point DB Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) In teams of 3:
AMRAP 15 mins:
30 DB Step Overs (2 x 22.5/15kg) (20”)
30 Renegade Rows (2 x 22.5/15kg)
30 Sit Ups
One person Rowing for Calories throughout. Swap athletes regularly. 
Score = Total Reps + Calories

Performance
​A) As Fitness
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Barbell (Back Rack) Forward Lunge x 16 steps
Side Plank x 30 – 60s (raise upper leg if 60s is comfortable)
B) AMRAP 10 mins:
6 Single Arm DB Thrusters (each arm) (22.5/15kg)
6 C2B Pull Ups

Performance
​A) 4 – 5 Sets:
Barbell (Back Rack) Forward Lunge x 10 (alt.) steps
B) 21-15-9 reps for time:
KB Thrusters (2 x 20/12kg)
C2B Pull Ups

Fitness
​A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 3 x 6 – 8 @30X1
Level 2: 4 x 4 – 6 @30X1
B) 4 rounds for time:
40 Double Unders
30 Air Squats
20 Burpees
10 Toes to Bar

Performance
A) 5 – 6 Sets:
Back Squat x 2 – 3 @30X1
B) As Fitness

Fitness
A) Handstand Walking Practise
B) In Pairs: AMRAP 25 mins:
40 American Swings (32/24kg)
40 Push Press (42.5/30kg)
40 Box Jump Overs (24/20”)
40 Calorie Row or Assault BIke

Performance
​A) Handstand Walking Practise then if proficient:
EMOM 6 mins:
10 – 30ft Handstand Walk.
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Single Arm Ring Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them.  Then start next round in the following minute.  
Score = Rounds completed
Compare: 15/04/17, 15/12/15, 11/08/15

Performance
​A) As Fitness
B) “Roni Size” (70/45kg)

Fitness
​A) 4 Sets:
DB Backward Lunge x 16 (alt.) reps
Shoulder Press x 6-8 @20X1
L-Sit/Chair Sit (Paralettes/Boxes) x 30 – 60s
B) In pairs:
Row 3000m (swap every 250m)

Performance
​A) Hang Power Snatch + Power Snatch
Build to a max.
B) As Fitness

Fitness
​A) 3 – 4 Sets:
Based on Pull Ups
Level 0 & 1: Self assisted Pull Ups x 6 – 8 @20X1
Level 2: Weighted Strict Pull Up x 2 – 3 @20X1
Hollow Rocks or Deadbugs x 20
B) EMOM 14 mins
Odds: 50 Double Unders (work for 40s max)
Evens: 16 (alt.) DB Snatches (22.5/15kg)

Performance
​A) Every 30s for 10 mins:
Strict C2B Pull Up x 2 - 5
Scale to Strict Pull Ups.
B) 5 rounds for time:
15 Calorie Assault Bike
15 Deadlifts (80/55kg)

Fitness
​A) Back Squat Testing
Level 0: Build to a 10RM
Level 1: Build to a 3RM
Level 2: Build to a 1RM
Compare to: 21/09/17, 13/07/17, 03/05/17
B) In Pairs:
100 Russian Swings (32/24kg)
100 Press Ups
100 Box Jump Overs (24/20”)
Scale to move fast!

Performance
​A) Back Squat Testing
Build to a 5RM
B) 21-15-9
Power Clean (70/45kg)
Ring Dips

Fitness
​A) EMOM 36 mins:
Work for 45s at most on each station
Min 1: 8 – 20 Calorie Row
Min 2: 15 – 30 Sit Ups
Min 3: 6 – 16 Calorie Assault Bike
Min 4: 15 American Swings (24/16kg) 
Min 5: 6 – 20 Burpees
Min 6: Rest
Goal is consistency.
Record lowest reps/calories in each minute.

Performance
​A) As Fitness

Fitness
​A) 3 – 4 Sets:
Deadlift x 4 – 6 @30X1
Press Up
Level 0 & 1: Press Up x 12 – 15 @20X1 (Use a box if necessary)
Level 2: Ring Press Up x 12 – 15 @20X1
B) 5 rounds for time:
16 Plate Overhead Backward Lunges (20/15kg)
12 Box Jumps (24/20”)
8 Pull Ups

Performance
​A) Deadlift
5 x 3 – 4 @30X1
B) 4 rounds for time:
15 Power Snatch (35/25kg)
15 Box Jumps (24/20”)
5 Bar Muscle Ups
Scale to BMU to C2B + Ring Dip