A) Front Squat          3-3-3-3-3 In teams of two, partners alternate rounds AMRAP 15 minutes: 8 Toes to Bar 16 Air Squats 140 Meter Run

A) Ring Rows            8-8-8-8-8 B) “Cheetah” AMRAP 20 min: Run 200m 9 Pull Ups 7 Burpees Compare to: 26/06/12, 23/01/12, 22/09/11

BOX WOD

A) Back Squat 5-5-5-5-5 B)  4 Rounds for time: 10 Power Clean (60/40kg) 10 Box Jumps (24”) 10 Ring Dips

A) Handstand Walking Practice B) OMEM for 10 min:  6 Push Press B) “Karen“ For time: 150 Wall Balls (9/6kg) Compare to: 19/06/12, 01/02/12, 22/07/13 

  In teams of 2 (or 3), one person working. AMRAP 30 minutes: Run 200m together 12 Pull-Ups 12 Thrusters (42.5kg/30kg) 18 Russian Swings (32/24kg)

A) Deadlift 3-3-3-3-3 B) 7 Rounds for time 7 Overhead Squats (60kg/40kg) 7 Toes to Bar

A) Skin the Cat/ Back Lever practice B) For Time: 24-21-18-15-12-9-6 Front Rack Lunges (50/35kg) Push Press (50/35kg)

A)Back Squat 5-5-3-3-1-1 B) 3 minutes to establish Max consecutive Wall Balls (9/6kg) C) 8 Rounds for total time Row 250 meters Rest 30 Seconds

A )Shoulder Press 5-5-5-5-5 B)AMRAP 15 min: 15 C2B Pull Ups 30 sec Ring L-Sit Hold