WARMUP

4min AMRAP
5 skin the cats
10 band squats

MOBILITY

Pistol of doom
Thoracic roll
Hipster glide
Athlete’s choice

SKILL/STRENGTH

Back Squat 5, 5, 5, 5, 5

WOD

12min AMRAP

5 Strict toes to bar
7 Goodmornings 61/42.5kg
9 Overhead squats 61/42.5kg

COMPETITORS

Met-con city baby. The aim is to hit it and quit it. No gaming 100% on each rep even if it means screwing your times, hence the 10min recovery between WOD’s, so don’t be a pussy

1. 3 Rounds
   10 Muscle ups
   5 Clean and Jerks 93/66kg
   (10 Min time cap)
2. At 20:00 2 Rounds
   50 Kettlebell swings 24/16kg
   40′ (12m) Handstand Walk
   30 Pull Ups
   20 Burpees
   10 Power Snatch 52.5/36kg
   (15 Min Time Cap)
3. At 45:00 For Time
   200 Double Unders
4. Today’s WOD