“Holleyman” 30 rounds for time (40 min. Cut-off): 5 Wall Balls (9/6kg) 3 HSPUs 1 Power Clean (100/70kg) Compare: 29/09/12

A) Bench Press 5-5-5-5-5 B) 8 rounds for time: 8 Ring Rows 16 (alt.) Single Arm Swings (32/24kg) C) L-Sit 3 x Max Hold

For time: 15 Thrusters (60/40kg) Run 200m 20 Thrusters (40/30kg) Run 400m 30 Thrusters (30/20kg) Run 800m —————-

Deadlift 3-3-3-3-3 ——– 7 minute Ladder: 2 Double Unders 2 Pull Ups 2 Sit Ups Then 3 of each, then 4 etc.

“The Mighty Mile” 4 Rounds for time: 20 Russian Swings (24/16kg) 20 KB Goblet Squats (24/16kg) Run 400m (with KB) Compare to: 17/08/12, 20/01/12, 28/09/11,

“Games Open 13.3” AMRAP in 12 minutes of: 150 Wall ball shots (9kg – 10’ / 7kg – 9’) 90 Double-unders 30 Muscle-ups

A) Bench Press 3-3-3-3-3 B) “Christine” 3 rounds for time: Row 500m 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20”) Compare: 10/11/12

“Lacee Kovacs Ladder” AMRAP 10 min: 1 C&J (60/40kg), 1 Burpee Pull Up, 10 DU 2 C&J (60/40kg), 2 Burpee Pull Ups, 20 DU 3 C&J (60/40kg), 3 Burpee Pull Ups, 30 DU etc….. Pull Ups – Men: C2B, Women: Regular Compare: 30/07/12,

A) Front Squat 5-5-5-5-5 B) GHD/Tyre Sit Ups 5 x 10-20 C) 1 mile Run, for time

“Nate” As many rounds as possible in 20 minutes: 2 Muscle-Ups 4 Handstand Push-ups 8 American Swings (32/24kg) Compare: 06/10/12, 07/04/12, 13/07/11,