A) Muscle Up Progressions/Practise B) AMRAP 15 min: 8 Power Cleans (60/40kg) 10 Toes to Bar 12 Press Ups

London Throwdown 13 – WOD 3 5 rounds: 3 Overhead Squats (70/45kg) 3-6-9-12-15 Lateral Crawls Then 5 rounds: 4 Alternating Split Jerk (70/45kg) 4-8-12-16-20 Squat Bar Jumps

A) AMRAP 10 min: 5 HSPU 5 Strict Pull Ups 5 Sumo Deadlifts (110/80kg) B) L-Sit 3 x Max Holds C) Max Height Box Jump – – – – – Strongman Training

Teams of 2/3, one person working. In any order: A) 6 minutes Row (for meters) B) 6 minutes Thrusters (25/17.5kg) C) 6 minutes Run (for meters) D) 6 minutes DB Snatch (20/15kg) E) 6 minutes Sit Ups 1 minute transition between stations

Pull Up 5-5-5-5-5 ———– AMRAP 12 min: 8 Toes to Bar 10 Box Jumps (24”) 12 Wall Balls (9/6kg)

A) Back Squat 5-5-5-5-5 B)“Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 27/8/12, 25/2/12  

In any order: A) Max Kg KB Clean & Jerk (score for each arm) B) Max Kg OH Walking Lunge (30ft) C) Run 1mile, for time

London Throwdown 13 – WOD 3 12 min running clock: A) 90 sec for Max Pull Ups. 30 sec transition B) 90 sec Max Handstand Hold 30 sec transition C) 8 minutes for 3 Snatches and 3 Cleans. Score: Total weight  

AMRAP 30 minutes: 30 Squats 30 Double Unders 30 (alt.) Step Ups 30 Sit Ups – – – – – – – – – Strongman Training Sled Dog 40m Single Arm Dumbbell Press Farmers Walk (60ft)

Pull Up 5-5-5-5-5 ———– For time: 100 Sumo Deadlift High Pulls (35/25kg) On the minute, do 3 Ring Dips