A) AMRAP 7min: 8 Russian Swings (40/28kg) 24 Double Unders B) 3 x 400m, rest exactly 60sec between each. Score: Total time. Compare: 13/08/13, 30/07/13, 08/07/13, C) AMRAP 7min: 10 Wall Balls (9/6kg) 10 Box Jumps (30/24”)

A) 1RM Turkish Get Up (each arm) B) “Fran” For time: 21-15-9 reps Thruster (42.5/30kg) Pull-ups Compare to: 30/04/13, 09/11/12, 14/05/12,

A) Front Squat          3-3-3-3-3 B) “Go Susie Go” 10 min. time cap 100 Power Snatches (40/30kg) for time. On the 1st minute, do 1 Burpee Bar Hop 2nd minute do 2 Burpees Bar Hops, etc. Compare: 22/04/13, 16/08/12, 27/03/12

A) Power Clean                     5-5-5-5-5 B) “Cheetah” AMRAP 20 min: Run 200m 9 Pull Ups 7 Burpees Compare to: 26/06/12, 23/01/12, 22/09/11, 

A) Pull Up                              5-5-5-5-5 If you can do 5×5@BW, do 5×6 or more B) Back Squat                       3-3-3-3-3 C) HSPU (deficit/vest?)         3-3-3-3-3

“McGhee” AMRAP 30 min: 5 Deadlifts (125/87.5kg) 13 Push Ups 9 Box Jumps (24”)

A) Muscle Up Practice B) AMRAP 7min: 14 (alt.) Fwd Lunges (50/35kg Front Rack) 11 Toes to Bar C) “Vandy” For time: 21 Burpees 8 Hang Squat Snatch (60/40kg) 79 Double Unders

A) Front Squat 5-5-5-5-5 B) For time (10min. Cut Off): 10 GTOH (60/40kg) 10 C2B Pull Ups 10 GTOH (70/50kg) 10 C2B Pull Ups 10 GTOH (80/60kg) 10 C2B Pull Ups

A) Shoulder Press 3-3-3-3-3 B) Front Lever Practice C) 3 rounds for time: 16 (alt.) Step Ups (32/24KB) Run 400m

A) Pull Up 5-5-5-5-5 If you can do 5×5@BW, do 5×6 or more B) Teams of 2. For time: 40 Alternating Wall Ball Burpees (partner catches throw, and you do Burpee before catching next. 3 Burpee penalty each for a drop.) 60 Toes to Bar (one working) 150 Double Unders (one working)