WARMUP
4min AMRAP
5 Strict bra to bar pullups
10 Goodmornings 60/40kg
5 Broad jumps
MOBILITY
Pistol of doom
Thoracic roll
Barbell quickie
SKILL/STRENGTH
Strict handstand pushups 5, 5, 5, 5, 5
Strict bra to bar pull-ups 5, 5, 5, 5, 5
WOD
For time;
21/15/9
Kettlebell swings 32/24kg
Box jumps 24/20″
HOMEWORK
5min Paleo chair
5min get a tennis ball into a few trigger point in the shoulders

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.