A) 10 minutes to establish 1RM Shoulder Press Then EMOM for 6 minutes 6 Push Press at 80% of 1 RM B) 5 min: Max Consecutive Double Unders C) For time (and quality): 50 Strict Ring Rows

A) Deadlift 5-5-5-5-5 B) “Cindy“ AMRAP in 20mins: 5 Pull-ups 10 Push-ups 15 Squats Compare to: 27/05/13, 30/01/13, 03/09/12,

A) Handstand Walking Practice B) 3 sec Pause Front Squats 3-3-3-3-3 C) 3 Rounds for time: 140 Meter Run 20 Sit Ups

A) Weighted Step Ups 8-8-8-8-8 B) 2 x 5 Min AMRAPs (with 2 min. rest): 7 Thrusters (42.5/30kg) 7 Burpees

A) 15 minutes to work a gymnastic goat Pistols/HSPU/Muscle Up B) Bent Over Row 5-5-5-5-5 C) 8 Minutes AMRAP 10 Box Jumps 24” 10 Wall Balls (9kg/kg)

A) 20 Minutes to establish 2RM Hang Clean/Power Clean complex B) 5 Rounds for time 20 Push Ups 20 Toes to Bar

A) OMEM for 8 min: 3 Strict Pull Ups Use bands/negatives/weighted as needed B) Teams of 2. Work alternate minutes. For time: 100 Burpees Start each minute with 8 Russian Swings (32/24kg)

Teams 3-4 5 Rounds for time: 15 Synchro Burpees 5 x 80m Farmers carry (2x24kg/16kg) 20 Synchro KB Squats 20 Synchro sit ups – hands touch at top.

A) Back Squat 3-3-3-3-3 B) “Vamos” AMRAP 20 mins: 16 (alt.) Forward Lunges (42.5kg/30kg) 8 Push Presses (42.5kg/30kg) 8 Ring Rows Compare: 04/05/13, 01/12/12, 22/06/12,

A) Headstand / Planche Practice B) Teams of 3-4. One working. For time: Row 2km 12x200m Relay Row 2km