A) Levels Testing:  Clean 1RM  Jerk 1RM B) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. Compare: 06/06/13, 17/01/13, 04/11/13

A) Deadlift 3-3-3-3-3 B) 2 rounds for max reps of: 2 minutes Row for Calories 2 minutes Push-Ups 2 minutes Step Ups (24/20”) 2 minutes Ring Rows 2 minutes of Rest

A) Handstand Walking Practice B) Levels Testing:  Handstand Hold  Toes to bar C) Team of 2 (or 3). One working. 12 Min for Max Output Farmers Carry. You choose the weight. 1 round = 200m Output = Rounds x Kg carried Between rounds, do 5 Burpees each

A) Teams of 2 (or 3). Alternate rounds AMRAP 30 minute: 5 Thrusters (42.5/30kg) 10 Box Jumps (24/20”) 200m Run

A) Bench Press 5-5-5-5-5 B) AMRAP 5 mins 10 Pull Ups 10 Wall Balls —-Rest 5 Min—— C) AMRAP 5 mins 10 Toes To Bar 10 Jumping Lunges

A) Barbell Twists 10-10-10-10-10 B) 7 Rounds, for Reps: 1 min Row (for Calories) 1 min Double Unders 1 min Dumbbell Snatch (20/15kg) 1 min Rest

A) Bent over Row 3-3-3-3-3 B) “Burpees are my friend” 10-9-8-7-6-5-4-3-2-1 reps: Power Clean (60/40kg) Burpees Compare: 04/02/14 25/05/13, 05/11/12,

A) Handstand Walking Practice B) “Helen“ 3 rounds for time: 400m Run 21 American Swings (24/16kg) 12 Pull-ups Compare: 17/02/14, 15/08/2013, 24/04/13

A) 30ft Max weight Sled Pull (10 secs time cap) B) 4 Rounds for time: 40 Air Squats 35 Sit-Ups 30 Good Mornings (20/15kg)

 A) Overhead Squat 1-1-1-1-1 (Levels Testing) B) AMRAP 15 Min: 10 Hand Release Press Ups 80 Meters Farmers carry