Deadlift 5-5-5-5-5 ————- 20-18-16-14-12-10 reps for time: Alt. Barbell Twist (20+20/12.5kg) Alt. KB Cleans (32/24kg)

“London Throwdown Qualifier WOD 3” For time (any order / breakdown): 75 Thrusters (35/25kg) 75 Burpee Bar Hops 75 Pull-ups

“Kelly“ Five rounds for time: Run 400 metres 30 Box Jumps (24”) 30 Wall Balls (9/6kg) Compare: 06/07/12, 02/03/12, 08/11/11,

Bench Press 5-5-5-5-5 ———- Front Squat 5-5-5-5-5 ———– Power Clean 5-5-5-5-5

Hang Snatch 3-3-3-3-3 ———- AMRAP 15 min: 6 Burpees 12 (alt.) SA DB Snatches (20/15kg) 18 Double Unders

“Piston” 5 Rounds, for time: 10 Deadlifts (100/70kg) 10 Box Jumps (24”) Compare: 09/06/12, 30/12/11, 05/11/10, ———– L-Sit 3 x Max Holds

Pull Up 1-1-1-1-1 ———- 21-15-9 reps for time: Back Squats (80/55kg) Ring Push Ups

Kipping / Butterfly Practise ———- “London Throwdown Qualifier WOD 2” AMRAP in 7 minutes: 7 Ground to Overhead (70/45kg) 49 Double Unders

Teams of 3-4, one working For time: Row 2km (each has to row at least 400m) 200 Sit Ups 200 Overhead Lunges (20kg) Row 2km (each has to row at least 400m)

Deadlift 3-3-3-3-3 ———– AMRAP 12 minutes: 5 Ring Dips 10 Ring Rows 15 American Swings (24/16kg)