A) Pull Up 5-5-5-5-5 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: 08/08/13, 20/06/12, 28/01/12,

A) Back Squat 5×5 (Straight) C) 5 Rounds for time: 15 Box Jumps (30/27”) 15 Cal Row

A) Barbell Twist 10-10-10-10-10 B) Tabata Russian Swings (32/24kg) C) 3 Rounds for time: 140 Meter Run 20 Sit Ups Compare 25/10/13

A) Front Squat 5-5-5-5-5 B) OMEM for 12 minutes Odd: 6 Push Jerks Even: 6 Bent over Row Rest 5 minutes AMRAP 3 min: Burpee Bar Hops

>A) Power Clean 5-5-5-5-5 B) “Fran” For time: 21-15-9 reps Thruster (42.5/30kg) Pull-ups Compare to: 27/08/13, 30/04/13, 09/11/12,

A) Deadlift 5-5-5-5-5 B) Teams of 2 (or3). 1 person working AMRAP 15 minute: 24 Dumbell Snatch (20/15kg) 16 Toes to bar

A) Handstand Walking Practice B) Back Squat 5×5 (Straight) C) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 05/08/13, 05/03/12, 30/08/11,

A) Bench Press 3-3-3-3-3 B) 5 Rounds for time: 20 Pull Ups 20 Wall balls (9/6kg)

Friday 17th January A) Back Squat 5×5 (Straight) B) OMEM for 10 Minutes 1 Power Snatch + 3 OHS C) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. Compare: 04/11/13, 28/8/13, 13/08/13

Thursday 16th January A) Bent over Row 5-5-5-5-5 B) 12 Minute AMRAP 4 Turkish Get Ups (32/24kg) 8 American Swings (32/24kg) 10 Goblet Squats (32/24kg)