“What’s on the Box?” AMRAP 12 min: 12 (alt.) Step Ups (32/24kg) 12 Box Jumps (90 degree knees) Compare: 12/06/12, 22/02/12 B) 3 x 400m, rest exactly 60sec between each. Score: Total time. Compare: 08/07/13, 15/06/13, 16/05/13

“Pick Me Up Cindy” 10 rounds for time: 1 Squat Clean and Jerk (80/55kg) 5 Pull Ups 10 Press Ups 15 Squats Compare: 16/03/12

A) Run 3km B) “The Big Booth – Superhero Workout” 2 Rounds, for time: 30 Burpees 80m Overhead Carry (60/40kg) 50 Sit-Ups 80m Overhead Carry (60/40kg) 70 Squats 80m Overhead Carry (60/40kg) Compare to: 28/07/12, 09/04/11, 04/12/10        

A) Front Squat 5-5-5-5-5 B) 10 rounds for time: 5 HSPU 5 L-Pull Ups

A) Skin the Cat / Back Lever Practise B) 12-9-6 reps for time: Power Snatch (60/40kg) Box Jump (30/24”)

A) Back Squat            3-3-3-3-3 B)  “Franpee” 21-15-9 reps for time: Thrusters (40/30kg) Burpee Bar Hops Compare: 31/12/12, 22/08/12

A) Pull Up 5-5-5-5-5 If you can do 5×5@BW, do 5×6 or more A) “Cannon Ball” For time: 21-18-15-12-9-6-3 Unbroken American Swings (32/24kg) Compare: 15/10/12, 01/06/12, 14/10/11

A) Power Clean         3-3-3-3-3 B) “Karen“ For time: 150 Wall Balls (9/6kg) Compare to: 12/02/13, 19/06/12, 01/02/12, 

A) Back Squat           5-5-5-5-5 B) AMRAP 12min: 8 Ring Rows 12 (alt.) Pistol Squats 16 Sit Ups

“The Sandwich” For time: 800m Run 21-15-9 reps: Wall Ball (9/6kg) American Swing (32/24kg) 800m Run Compare: 20/10/12, 02/04/12, 02/11/11,