A) “Tabata This” Compare: 28/01/14

A) Deadlift 5-5-5-5-5 B) “Lucky 7s” 7 Minute AMRAP 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)

A) Bulletproof Shoulders B) Ring Row 5-5-5-5-5 B) 10 Rounds for time 5 Handstand Push-ups 10 Power Snatches (42.5/30kg)

“Friday the 13th” 4 Rounds, for time: 30 Burpees 40 Wall Balls (9/6kg) 50 Double Unders Compare to: 13/12/13, 13/09/13, 13/07/12

A) Back Squat 5-5-5-5-5 B) 5 minutes for Max Consecutive Double Unders (or Skips if Level 1) C) 1km row for time

A) Handstand Walking Practice B) “Cindy“ AMRAP in 20mins: 5 Pull-ups 10 Push-ups 15 Squats Compare to: 26/10/2013, 27/05/13, 30/01/13,

A) Push Press 3-3-3-3-3 B) 3 rounds for time: 400m Run 10 Front Squats (70/50kg) 50 Double Unders

A) Bulletproof Shoulders B) 21-18-15-12-9-6-3 reps for time: American KB Swings (24/16kg) Box Jumps (24/20”) C) 2 minutes: Max Sit Ups

In teams of 3 (or 2), one person working. For time: Row 2km 100 Renegade Rows (2 x 20/15kg) 200 Overhead Lunges (20/15kg) 300 Sit Ups Row 2km

A) 15min Hip Mobility A) For Time: 12-9-6-3 reps Burpees 10 Wall Balls (9/6) each round B) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. Compare: 17/01/13, 04/11/13, 28/8/13,