A) Skin the Cat / Back Lever Practise B) “Short and Sweet” 21-15-9 reps for time: American Swings (32/24kg) Burpees Compare: 10/04/14, 15/07/13, 30/10/12, 16/04/12 C) Teams of 3-4. One working. 10 minutes Row for Meters Change every 250m  

A) Bench Press 3-3-3-3-3 B) “Wallace and Gromit” In teams of 2. 1 person working For time: 100 Thrusters (20/15kg) Run 400m (Both) 100 Burpees Run 400m (Both) 100 Thrusters (20/15kg)

A) On the minute for 12 minutes: Odds -30sec (5-12reps) Box Jumps (24/20”) Evens – 5-12 Toes to Bar (record reps) B) 3 x AMRAP 3 min (w. 2min rests): 6 Power Cleans (60/40kg) 6 Front Squats (60/40kg) 30 Double Unders Continue where you finished before rest. Score: Total rounds and reps

A) Pull Up 3-3-3-3-3 B) “Diane“ For time: 21-15-9 Deadlift (100/70kg) Handstand Push-ups Compare to: 17/04/14, 14/9/12, 18/5/12,

Teams of 2-3. One working. As many Reps as possible in 30 minutes: 0-5 min: Thrusters (42.5/30kg) 5-10 min: Ring Rows 10-15 min: Front Squats (42.5/30kg) 15-20 min: Sit Ups 20-25 min: Wall Balls (9/6kg) 25-30 min: Row (Cal)

A) 6 rounds: 30 sec Pistol Squat Practise (30 sec rest) 30 sec Handstand Walk / Hold (30 sec rest) B) 12 minutes: 15 Power Snatches (30/20kg) 15 Box Jumps (24/20”) 15 Power Snatches (40/30kg) 15 Box Jumps (24/20”) 15 Power Snatches (50/35kg) 15 Box Jumps (24/20”) Max Power Snatches (60/40kg) in Remaining Time

A) Back Squat 3-3-3-3-3 B) 21-18-15-12-9-6-3 reps for time: Push Jerk (50/35kg) Russian Swings (32/24kg)

A) Max Height Box Jump B) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Compare: 27/12/13, 17/06/13, 08/06/12,

A) Deadlift 5-5-5-5-5 B) 3 rounds for time: 30 Plate GTOH (20/15kg) 30 (alt.) Overhead Lunges (20/15kg) Run 400m

Superset: A1) Pull Up 5-5-5-5-5 (Self-ass/Neg) A2) Front Squat 5-5-5-5-5 B) Teams of 3-4. 12 minute Relay for Rounds and Reps: 8 Burpee Box Jump Overs