A) “G.I. Jane” 100 Burpee Pull Ups for time (scaled: 100 Burpees & 100 Pull Ups any order / breakdown) Compare: 15/01/12 B) Double Tabata. Alternate movements: Sit ups Russian Swing (32/24kg) Score: Total reps

A) Back Squat 5×5 (Straight) B) For time: 20 Thrusters (40/30kg) 20 Hang Power Cleans (40/30kg) 20 Push Press (40/30kg) 20 Overhead Squats (40/30kg) 20 Front Squats (40/30kg)

A) Deadlift 3-3-3-3-3 B) In teams of 2 (or 3). 1 working. 15 Minutes Buy in: Row 1000 meters Then, AMRAP of: 30 Thrusters (42.5/30kg) 30 Burpee Bar Hops SCORE: Total rounds.

A) Back Squat 5×5 (Straight) B)“Cannon Ball” For time: 21-18-15-12-9-6-3 Unbroken American Swings (32/24kg) Compare: 23/07/13, 01/06/12, 14/10/11

Superset: A1) HSPU (Deficit?) 3-3-3-3-3 A2) Pull Ups 5-5-5-5-5 B) Team of 3 (or 2) 1 Person working. AMRAP 6 minute: Wall Balls (9/6kg) Rest 1 Min 6 Minutes Row for Max Calories

A) Barbell Twists 10-10-10-10-10 B) AMRAP 7 Minutes: 7 Deadlifts (60/40kg) 3 Hang Power Cleans (60/40kg) 5 Front Squats (60/40kg) 50 Double Unders

A) Handstand Walking Practice B) Teams of 2 (or 1). Alternate rounds. 6 rounds for time: 400 Meter Run 20 American Swings (32/24kg) 15 Press Ups

A) Back Squat 5×5 (Straight) B) “Elizabeth” For time: 21-15-9 reps Squat Clean (60/42.5kg) Ring Dips Compare: 09/04/14, 30/08/13, 02/05/13,

A) Ring Dips 1-1-1-1-1 B) “Barbell Hell” 15 minute running clock 2 Min: Max rep Snatches (50/35kg) 2 Min: Max rep Thrusters (50/35kg) 2 Min: Max rep Power Clean (50/35kg) 2 Min: Max rep Front Squats (50/35kg) 2 Min: Max rep Back Squats (50/35kg) 1 Min: Max rep Snatches (50/35kg) 1 Min: Max rep Thrusters […]

A) In 12 minutes: Run 1km for time. In remaining time Max unbroken American Swings (32/24kg) B) In 12 minutes: Run 1km for time. In remaining time Max unbroken Pull ups C) In 12 minutes: Run 1km for time. In remaining time Max unbroken Press Ups Compare: 30/11/13