WARM UP

4min AMRAP
1 burpee

MOBILITY

Pistol of doom
Peanut crunches
First rib love
Briefcase stretch

SKILL/STRENGTH

10 Rounds
5 Strict hand stand push ups
5 Strict bra to bar pull ups

WOD

15/12/9

Thrusters 61/43.5kg
Muscle ups

COMPETITORS

1. 10mins to establish 5rep Bench press
2. Rest 3min
3. 10mins to establish 1rep snatch
4. Rest 2min
5. 5 Rounds – 6 Power cleans Go heavy & 16 Front rack lunges Rest 60sec between rounds
6. Rest 5mins
7. Todays WOD