WARM UP

4mins
3 Turkish get ups
6 Single leg deadlifts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
First rib love

SKILL/STRENGTH

Squat clean and split jerk 7×3

Then – 5mins

If you don’t have strict unassisted pull ups – Strict pull ups EMOM 5 reps

If you have strict pull ups – kipping pull up practice EMOM 5-10reps

If you have kipping pull ups – Chest to bar pull ups EMOM 5-10reps

If you have chest to bar pull ups – Bar muscle ups EMOM 3+reps

WOD

21/15/9 – (3/2/1 legless rope climbs)
Strict hand stand push ups
Deadlifts 125/82.5kg
Legless rope climbs

COMPETITORS

Chill out – this is a deload week. The aim is to drop the volume but keep some intensity. Just follow the general program, including the skill/strength this week

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