A) Shoulder Press 3-3-3-3-3 B) On the minute for 10 minutes: 5 Thrusters (80% of Sh. Press 3RM) Double Unders with remaining time. Score: Total DUs

A) Handstand Walking Practice B) 12minute ladder: 1 Squat Clean (70/50kg) 1 Strict Pull Up Add 1 Rep each round

A) Skin the Cat / Back Lever Practise B) 5 rounds for time: 60ft Walking Lunge 20 American Swings (24/16kg) C) 2km Row, for time.

A) Front Squat 5-5-5-5-5 B) “Mary“ AMRAP in 20mins: 5 Handstand Push-ups 10 Pistol Squats 15 Pull-ups Compare: 20/05/13, 19/10/12, 16/06/12,

AMRAP 2min: Burpees Rest 1 minute AMRAP 2min: Toes to Bar Rest 1 minute AMRAP 2min: Box Jumps (24”) Rest 1 minute AMRAP 2min: Sit Ups Rest 1 minute AMRAP 2min: KB SA GTOH (24/16kg) Rest 1 minute Run 800m for time

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Score is the sum of the best lift of each Compare to: 12/07/13, 29/04/13, 07/11/12,

A) Barbell Twist 10-10-10-10-10 B) 50-40-30-20-10 reps for time: Plate GTOH (20/15kg) Overhead Lunges (20/15kg)

A) Deadlift 5-5-5-5-5 B) “Danny” AMRAP in 20 min of: 30 Box Jumps (24”) 20 Push Presses (50/35kg) 30 Pull-ups Compare: 26/03/12

Thursday 19th September A) Muscle Up Practice 3 rounds for time: 18 Front Squats (60/40kg) 12 Burpees 24 Sit Ups

A) Back Squat 5-5-5-5-5 B) For time: Run 400m 20 Clean and Jerks (60/40kg)