A) Push Jerk 5-5-5-5-5 B)“Dirty Diana” 3 rounds for time: 21-15-9 Deadlifts (110/80kg) 50-50-50 Double Unders Compare: 06/04/13, 08/01/13, 21/08/12

A) Back Squat 3-3-3-3-3 B) 21-15-9 reps, for time: Double Unders Hang Power Cleans (45/30kg) —–Rest 1min—— For Time: 12-9-6 C2B Pull-Ups with 200 meter run between each set

A) Skin the Cat / Back Lever Practise B) “DT” Five rounds for time of: 12 Deadlifts (70/50kg) 9 Hang Power Cleans (70/50kg) 6 Push Jerks (70/50kg) Compare: 15/05/13, 05/01/13, 11/08/12,

Big Box WOD

A) Level Testing: Max Handstand Hold B) Weighted Step-Ups 8-8-8-8-8 C) 2km Row for time

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Score is the sum of the best lift of each Compare to: 12/07/13, 29/04/13, 07/11/12,

A) Max Height Box Jump B) Pull Ups – 3-3-3-3-3 C) 3 Rounds for time: 25 American Swings (32/24kg) 25 Burpees

A) Toes to Bar Practise / Level Testing 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,

Teams of 3: 100 Calorie Row – each athlete must row at least 15 calories 100 Box Jump Overs (24, 20″) 100 Front Squats (50/35kg) 100 Toes to Bar 100 Front Squats (50/35kg) 100 Box Jump Overs (24, 20″) 100 Calorie Row – each athlete must row at least 15 calories

“Santora” Three rounds, for reps: 1 minute Squat Cleans (70/50kg) 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) 1 minute Deadlifts (110/77.5kg) 1 minute Burpees 1 minute Jerks (70/50kg) Rest 1 minute Compare: 08/08/12, 11/01/12