A) Front Squat 5-5-5-5-5 B) “Grunt” 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 Compare: 20/08/13,

A) Skin the Cat/Back Lever Practice B) Teams of 2-3. One working. AMRAP 30min: 100 Double Unders 100 Sit Ups 100 American Swings (24/16kg)

A) OTM for 10 min: 5 Power Cleans B) 2 Rounds for time: Run 400m 40 Thrusters (35/25kg)

A) Pull Up 5-5-5-5-5 B) For time: 180ft Shuttle Run (6x30ft) 20 Plate GTOH (20/10kg) 60ft Overhead Walking Lunge (20/10kg) 60ft Bear Crawl 60ft Overhead Walking Lunge (20/10kg) 20 Plate GTOH (20/10kg) 180ft Shuttle Run (6x30ft)

A) Bulletproof Shoulders B) Back Squat 3-3-3-3-3 C) AMRAP 7min: 7 Toes to Bar 7 Burpees

“Fight Gone Bad” 3 rounds for Reps: 1 minute Wall-Ball (9/6kg) 10 ft target 1 min. Sumo Deadlift High-Pull (35/25kg) 1 minute Box Jump (20″) 1 minute Push Press (35/25 kg) 1 minute Row: Calories Compare: 27/04/13, 16/11/12, 28/04/12,

A) Bulletproof Shoulders B) Bench Press 5-5-5-5-5 C) “Josh” For time: 21-15-9 Overhead Squats (42.5/30kg) 42-30-18 Pull Ups Compare: 09/09/13, 08/03/12, 30/08/10

A) Front Squat 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: 20/09/13, 26/03/12

A) TGU 1RM Each arm B) 5 minute Ladder: 1 Deadlift (115/80kg) 5 Sit Ups Increase by 1 Deadlift and 5 Sit Ups each round

A) Bulletproof Shoulders B) 15-12-9-6-3 reps for time: Hang Power Snatch (50/35kg) Burpees C) 15-12-9-6-3 reps for time: Goblet Squats (32/24kg) Ring Rows