WARM UP
4mins
1 Turkish get up
5 Overhead lunges
1 Turkish get down
swap arms and repeat
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
G-spot trigger
SKILL/STRENGTH
Push press 5×5
then
Strict pull ups 5×5
or
Kipping pull up practice
or
Kipping chest to bar practice
or
Bar muscle up practice
WOD
15min AMRAP
30 Double unders
20 Kettlebell swings 24/16kg
10 Pull ups
COMPETITORS
- Back squat 7×5 @75%
- 5 Rounds – 60 sec rest between each movement
Farmers carry 60m (15m drop turn around 15m etc) building weight going heavy
Bench press 102.5/61kg Max reps - 5 Rounds building heavy in the Mooloolaba complex
4 Hang clean pulls
3 Hang power cleans
2 Push press
1 Jerk - 5 Rounds
45 Sec sled push
90sec rest - Today’s WOD