A) Skin the Cat / Back Lever Practise B) “Yo-yo” 5 rounds for time: 30 Thrusters (20/15kg) 15 Toes2Bar Compare: 15/04/14, 16/07/13, 12/10/12,

Superset: A1) Deadlift 3-3-3-3-3 A2) Push Press 3-3-3-3-3 B) 3 x 400m Run, rest exactly 60sec between each. Score: Total time. Compare: 29/08/14, 06/06/13, 17/01/13, 04/11/13

A) 3 x Max Front Leaning Rest on Rings (w. 2 min rests) B) Handstand Walking Practice C) For time: 50 Sit Ups 40 American Swings (24/16kg) 30 Pull Ups 20 Over Box Jumps (24/20”)

A) Back Squat 3-3-3-3-3 B) “Grace“ For time: 30 Clean and Jerks (60/42.5kg) Compare to: 06/08/14, 12/12/13, 14/06/13,

A) Power Snatch 3-3-3-3-3 B) 5 rounds for Reps: 2 minutes Row (each Cal = 1 rep) 1 minute Pull Ups Rest 1 minute

“CrossFit Games Open 15.3” 14 minute AMRAP: 7 Muscle-ups 50 Wall balls (9kg to 10ft / 6kg to 9ft) 100 Double-unders Or “Friday the 13th” 4 Rounds, for time (40 min. Cut Off): 30 Burpees 40 Wall Balls (9/6kg) 50 Double Unders Compare to: 13/6/14, 13/12/13, 13/09/13,

  A) Sled Drag 30ft in 10sec for Max Kg B) Barbell Twist 10-10-10-10-10 (alt.) C) Teams of 2 (or 3). One working. AMRAP 6 minutes: 60ft Farmers Carry (2 x 40/24kg Kettlebells)

A) Front Squat 3-3-3-3-3 B) “Visalia” For time (15 min Cap): 20 Power Cleans (60/40kg) 20 Deadlifts (60/40kg) 20 Wall Balls (9/6kg to 10ft) 20 T2B 200 Double Unders EMOM 2 Thrusters (60/40kg) Compare: 07/04/014

A) 5 rounds for time: 5 Strict Pull Ups 10 Burpees 15 Russian Swings (32/24kg) B) 5 x 200m Run, rest exactly 60 sec between each. Score: Total time.

A) Shoulder Press 3-3-3-3-3 B) “Banksy” Teams of 3 (or 2). Alternate rounds. 12 rounds for time: 20ft Walking Overhead Lunge (50/35kg) 6 Step Ups (50/35kg, Hip crease below knee) 20ft Overhead Walking Lunge (50/35kg) Compare: 04/08/14, 30/10/13