A) Shoulder Press 1-1-1-1-1 B) For time (15min. Cut off): Complete 150 American Swings (24/16kg) On each minute, complete: 5 Push Ups and 10 Sit ups,

A) Ladder agility drills B) 5km Run for time Cut offs: 3km

B) “The Gauntlet” On the minute for 30 minutes: 1st Min: 5 Hang Squat Snatches (50/35kg) 2nd Min: 10 Ring Dips 3rd Min: 15 American Swings (24/16kg) Compare: 09/11/13, 11/05/13, 15/12/12,

A) Bullet Proof Shoulders B) 5 Rounds for time: 12 Thrusters (42.5/30kg) 12 Pull-Ups Run 400 Meters

A) Back Squat 5-5-5-5-5 B) 21-15-9 Power Snatch (50/35kg) Bar Facing Burpees Between each round complete 50 DU’s

A) Ring Rows 8-8-8-8-8 B) Levels Testing: American Swings C) 3 Rounds for time 800 meter Run 30 Sit Ups 30 Good Mornings (20/15)

A) Bench Press 3-3-3-3-3 B) “Kettlebell Hell” 15-12-9 reps, for time: KB Snatch (24/16kg) Left, then Right KB Clean Left, then Right KB SA Russian Swing Left, then Right Compare: 27/01/14 08/08/13, 20/06/12, 28/01/12,

A) Deadlift 5-5-5-5-5 B) AMRAP 6 min : 30 Double Unders 5 Burpees —– 2 minutes rest —– AMRAP 6 min : 10 Box Jumps (24”) 5 Toes to bar

A) 15 minutes of Shoulder Mobility B) “Nancy” 5 rounds for time 400m Run 15 Overhead Squats (42.5/30kg) Compare: 16/12/13, 05/07/13, 08/02/13,

A) Push Press 3-3-3-3-3 B) In teams of 2. 1 works, other rests. 3 rounds for Reps: 60 Seconds Wall Balls each 60 Seconds Box Jumps each 60 Seconds Pull Ups each 60 Seconds Sit ups each Score: Team total