A) On the minute for 6 minutes: 5-10 Toes to Bar Compare to: 07/04/15 B) “The Mighty Mile” 4 Rounds for time: 20 Russian Swings (24/16kg) 20 KB Goblet Squats (24/16kg) Run 400m (with KB) Compare to: 07/10/13, 23/03/13, 17/08/12

A) Front Squat 5-5-5-5-5 B) “Grunt” For time (10min. Cut Off): 10 GTOH (60/40kg) 10 C2B Pull Ups 10 GTOH (70/50kg) 10 C2B Pull Ups 10 GTOH (80/60kg) 10 C2B Pull Ups Compare: 19/05/14, 20/08/13,

A) Levels Test – 10 minutes to establish a Max Consecutive set of Double Unders B) Pull Up 1-1-1-1-1-1 C) 4 rounds for time: Calorie Row (Men 15 / Ladies 13 Cal) 15 Power Snatches (35/25kg)

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A) 10 minutes Pistol Squat Practise B)“Lacee Kovacs Ladder” AMRAP 10 min: 1 C&J (60/40kg), 1 Burpee Pull Up, 10 DU 2 C&J (60/40kg), 2 Burpee Pull Ups, 20 DU 3 C&J (60/40kg), 3 Burpee Pull Ups, 30 DU etc….. Pull Ups – Men: C2B, Women: Regular Compare: 21/06/14, 18/12/13, 20/03/13,  

A) 20 minutes Rope Climbing Practise B) On the minute for 12 minutes: 5 Overhead Squats (42.5/30kg) 5 Burpee Bar Hops Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute. Score = Rounds completed

A) Back Squat 5-5-5-5-5 B) “Nicole” AMRAP in 20 minutes: Run 400m Max Rep Consecutive Pull-ups (Record total Pull-ups) Compare to: 13/11/14, 04/12/13, 29/05/13,

A) HSPU (strict) 1-1-1-1-1-1 (Deficit?) B) “Piston” 5 Rounds, for time: 10 Deadlifts (100/70kg) 10 Box Jumps (24”) Compare: 26/06/14, 01/11/13, 28/05/13,

A) 15 minutes Rope Climbing Practise Then split class into 3 groups. 10 minutes of each: B) 60ft (unbroken) Duck Walk C) 30ft Sled Rope Pull in under ???? sec D) Tyre Flips

A) Front Squat 1-1-1-1-1 B) “Elizabeth” For time: 21-15-9 reps Squat Clean (60/42.5kg) Ring Dips Compare: 15/09/14, 09/04/14, 30/08/13,