BBQ post WOD today. Come down and have a workout and a feed :) 'Olympic Total' Snatch 1RM Clean and Jerk 1RM

AMRAP in 20 Minutes Continue as far up the ladder as possible, in 20 minutes: 3 Thruster 60kg/40 kg 3 Pull Ups 3 Med Ball Twists 20lb/14lb 6 Thruster 60kg/40 kg 6 Pull Ups 6 Med Ball Twists 20lb/14lb 9 Thruster 60kg/40 kg 9 Pull Ups 9 Med Ball Twists 20lb/14lb 12 Thrusters 60kg/40kg 12 Pull Ups 12 Med Ball Twists 20lb/14lb Etc etc

Row 1km Time Trial Weighted Pull ups (optional) 2-2-2 3 RFT: 15 Box Jumps 24”/20” 15 kettlebell swings 24kg/16kg

Alternating EMOM for 16 min: Min 1: 10 Front Squat 50kg/35kg Min 2: 15 Sit Ups (GHD Sit ups for exp. athletes) Min 3: 10 Jumping Lunges Min 4: 15 Ball Slams 15kg/12kg

Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3

Work up to a heavy triple Touch 'n' Go Power Snatch 'Isabel' For Time: 30 snatches 60kg/42.5kg

Partner 'Cindy' AMRAP 20 Minutes:- 5 Pull Ups 10 Push Ups 15 Squats One round each, tag in and out. Sally Up Sally Down

Please Bring Long Socks if you want to climb the ropes. Kipping HSPU Work or Rope Climb work For Time: 20-15-10 V-Ups Handstand push ups

Deadlift 3-3-3-3-3 AMRAP in 8 min: Run 200m 5 Thrusters 42.5kg/30kg 10 Wall Ball 20lb/14lb 15 Deadlifts 42.5kg/30kg

Skill work on Kipping Pull Ups or Ring Muscle Ups then .... For Time: 10 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 20 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20” 30 DB Snatch 22.5kg/15kg 10 Burpee Box Jump Overs 24/20”