WARM UP

4mins
5 Single leg squats
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
First rib quickie

STRENGTH

Lunges 5×5

SKILL

5min EMOM
5-10 Toes to bar or 2+ Muscle ups

WOD

10min AMRAP
9 Overhead squat 52.5/35kg
9 Chest to bar pull ups

COMPETITORS

SESSION1

1. Oly lift 80-90%
2. Oly accessory 70-80%
3. Oly accessory 70-80%

SESSION2

Running clock

1. 00min – 3 Rounds
   Row 500m
   21 Thrusters 42.5kg
2. 15min – 10min EMOM
   odd-15 Kettlebell swings 32/24kg
   even-5 Touch and go Power snatch 60/42.5kg
3. 30min – Run 1200m
4. WOD

Going to miss this guy and his wit. Good luck in the cold country Dr Canuck. Also I programmed your favourite… Overhead squats

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