A) Deadlift 5-5-5-5-5 B) “Unbroken” AMRAP 7 minutes: 8 Overhead Barbell Lunges (40/30kg) 8 Shoulder to Overhead (40/30kg) No pausing during Lunges or Presses. Rest in rack only between. May ground between sets. Compare: 31/01/13, 26/05/12, 04/08/11

A) L-Sit Max Hold / Front Lever Practice B) AMRAP 9 min: 7 Ring Rows 12 (alt.) Step Ups (30/20kg)

A) Shoulder Press 3-3-3-3-3  “Boxers Delight” 3 rounds of 3 minutes for Reps: 10 Burpees 20 Sit Ups 30 Double Unders 1 minute rest between rounds Compare: 05/02/13

A) Pull Up 3-3-3-3-3 B) “The Chief” 5 cycles of 3 mins for total rounds & reps: 3 Power Cleans (60/40kg) 6 Push-ups 9 Squats Rest 1 minute between cycles

A) Back Squat 5-5-5-5-5 B) 5 rounds for time: Run 200m 20 (alt.) Single Arm Swings (32/24kg)

“Hope” Three rounds for reps: 1 minute Burpees 1 minute Power Snatch (35/25kg) 1 minute Box Jump (24″) 1 minute Thruster (35/25kg) 1 minute Chest to Bar Pull-ups 1 minute rest between rounds Compare: 12/01/13, 02/08/12

A) Power Clean 5-5-5-5-5 B) AMRAP 6 min: 9 Front Squat (60/40kg) 9 Toes to Bar

A) Handstand Walking Practise B) 3 rounds for time: Run 400m 12 Handstand Wall Walks

A) 7min for 3RM Overhead Squat (from the ground) B) “2013 Games Regional Event 3” 30 Burpee Muscle-Ups for time (Scaling: 30 Burpee C2B Pull Ups or do Burpees/C2B in any order)

A) Max Kg Farmers Carry (30ft) B) Max Kg Sled Dog (30ft in under 10secs) C) 1RM Fat Bar Deadlift D) 1RM Turkish Get Up (each arm)