A) Step Ups 10-10-10-10-10 B) In teams of 2 (or 3). One working 15 Minute AMRAP – Alternating Movements: 15 American Swings (24/16kg) 10 Burpees 200m Run

A) Back Squat 5-5-5-5-5 B) 5 Minute AMRAP: 2 TGU Right (24/16kg) 2 TGU Left (24/16kg) 10 (alt.) Power Lunges – Rest 3 Mins – 5 Min AMRAP: 20 Double Unders 10 Air Squats 10 Sit Ups – Rest 3 Mins – 5 Min AMRAP: 80m Run 5 Push Press (42.5/30kg) 10 Mountain Climbers

A) Pull Ups 3-3-3-3-3 B) 7 Min Ladder: 3 Power Cleans (60/40kg) 3 Toes to bar Add 3 reps ever rounds

A) Overhead Squat 3-3-3-3-3 B) “The Sandwich” For time: 800m Run 21-15-9 reps: Wall Balls (9/6kg) American Swings (32/24kg) 800m Run Compare: 02/04/14, 19/07/13, 20/10/12,  

A) TGU 3-3-3-3-3 B) Farmers Carry: 4x 200m (w.2 min. rests) Increase weight per walk, if possible C) 6 rounds for Reps: 30 sec Double Unders Rest 30 sec 30 Sec Russian Swings (32/24kg) Rest 30 sec Score: Total Reps

A1) Bench Press 5-5-5-5-5 A2) Single Arm DB Chinese Row 8-8-8-8-8 B) Every 5mins for 15 minute (3 sets): 9-7-5reps Thruster (42.5/30kg) Box Jump (24/20”)

A) Handstand Walking Practice B) Max Distance Standing Triple Jump C) For time: 30 Wall Balls (9/6kg) 15 Burpee Box Jumps (24/20”) 30 KB Snatches (24/16kg) 60 Sit Ups

A) Pull Ups 5-5-5-5-5 B) “Death by Front Squat” Minute 1 – 1 Front Squat (60/40kg) Minute 2 – 2 Front Squats Etc……..Until you can’t complete round  

A) Deadlift 3-3-3-3-3 B) 12 minute Ladder: 1 Wall Walk 140 Meter Run Add 1 Wall Walk every rounds

A) Back Squat 5-5-5-5-5 B) For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Burpees