Work up to a heavy triple touch ‘n’ go Snatch 5 RFT: 7 Snatches 50kg/35kg 21 Double Unders Skill Work: Tabata Toes to Bar

Back Squat 5-5-5 Finisher: 3 x In 90 Sec complete 30 sec top of the push up hold then AMRAP in 60 sec of Push Ups. Rest 1 min between efforts

AMRAP up the ascending ladder in 10 min: 3 Clean & Jerks 60kg/42.5kg 1 Rope Climb 6 Clean & Jerks 60kg/42.5kg 2 Rope Climbs 9 Clean and Jerks 60kg/42.5kg 3 Rope Climbs 12 Clean & Jerks 60kg/42.5kg 4 Rope Climbs 15 Clean & Jerks 60kg/42.5kg 5 Rope Climbs 18 Clean & Jerks 60kg/42.5kg etc Followed by the Again Faster Pro Shop Opening WOD

'Annie' 50-40-30-20-10 Double Unders Sit Ups * There is also a warm up WOD for experienced athletes *

Snatch 2-2-2-1-1-1 AGOQ Workout 4 AMRAP in 5 min: 9 HSPU 6 Burpees 3 Snatches 75kg/52.5kg

'WOOD' 5 Rounds For Time: Run 400m 10 Burpee Box Jump Overs 24"/20" 10 Sumo Deadlift High Pull 42.5kg/30kg 10 Thrusters 42.5kg/30kg Rest 1 min

Deadlift 3-3-3-3 4 x 500m Row Rest approx. 2 mins between efforts

Work up to a heavy triple Overhead Squat (taken from the floor) AMRAP in 10 min: 30 Push Ups 30 Toes to Bar 30 Overhead Squats 55kg/40kg 10 Muscle Ups

Clean and Jerk 15 min to establish 1RM Partner Workout 5 Rounds for Time: 5 Power Cleans 50kg/35kg 100m Run

Chipper: 50 Alternating dumbbell snatch 22.5/15kg 25 Pull ups 50 Pistols 25 V up 50 Push Press 35/25kg 25 Ball Slams 15kg/12kg 50 Double Unders 25 HSPU