Superset A1) Single Arm DB Press 4-4-4-4-4 A2) Ring Rows 8-8-8-8-8 B) “Jack in a box” 3 Rounds, for time: 30 Box Jumps (24”) 30 Sit Ups Compare: 08/10/12, 07/05/12, 14/12/11

A) Deadlift 5-5-5-5-5 B) In teams of 2 (or 1) – Alternating each movement: 10 Rounds for time: 10 Dumbell Clusters (20/15kg) 10 Burpees 200 Meter Run If individual, do 5 rnds for time

A) Overhead Squat 3-3-3-3-3 B) “Annie” For time, 50-40-30-20-10 reps: Double Unders Sit-ups Compare to: 11/04/14, 12/10/13, 21/05/13

A) Front Rack Lunges 10-10-10-10-10 B) In teams of 2 (or 1) 3 rounds for time: Run 200 meters each Run 400 meters each Run 600 Meters each

A) Shoulder Press 3-3-3-3-3 B) 5 Five Minute Ladder 2 Thrusters (42.5/30kg) 2 Pull Ups Add 2 Reps per Round – rest 7 mins- For time: 20-15-10–5 Calorie Row 4-8-12-16 HR Press Ups  

A) Front Squat 3-3-3-3-3 B) 3 Rounds for time: 7 Power Cleans (50/35kg) 14 (alt.) Front Rack Lunges (50/35kg) 21 Double Unders

A) Max Distance Broad Jump B) AMRAP 15min: 6 Handstand Wall Walks 6 Turkish Get Ups (16/12kg) – 3 each arm in any order 6 Toes to Bar

A) Levels Testing: American Swings (Re-Test from 11/07/14) B) “Fight Gone Bad” 3 rounds for Reps: 1 minute Wall-Ball (9/6kg) 10ft target 1 min. Sumo Deadlift High-Pull (35/25kg) 1 minute Box Jump (20″) 1 minute Push Press (35/25 kg) 1 minute Row: Calories Compare: 13/05/14, 27/04/13, 16/11/12

A) Bent Over Row 5-5-5-5-5 B) Teams of 2 (or 3). One working “Team Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

A Back Squat 5×5 Straight B) Teams of 2 (or 1?) – AMRAP 18 minutes: Alternating rounds 5 Burpees 7 Box Jumps (24/20”) 9 Goblet Squats (32/24kg)