WARM UP

4mins
10 Russian swings
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Trap stretch

STRENGTH

Deadlift 5×5

SKILL

5min EMOM
5-10 banded strict chest to bar or kipping pullup or kipping chest to bar
or
3+ bar muscle ups

WOD

5 Rounds of
5 Rounds of the “Bear Complex” 60/40kg
Rest 1min

1 Round is

• 1 Power clean
• 1 Front squat
• 1 Push press
• 1 Back squat
• 1 Behind the neck push press

All reps/rounds are to be unbroken
5 Burpee penalty every time you drop the bar

COMPETITORS

SESSION1

1. Lower body strength 6RM
2. Upper body strength 6RM
3. Accessory lower 3×8
4. Accessory pulling 3×8
5. Accessory triceps 3×8

SESSION2

1. 15mins Work on gymnastics skills -HS walk, Muscle ups, L-sits etc
   Build it into an EMOM or just unstructured play
2. 5 Rounds – max meters
   20sec Row
   1min rest
3. WOD

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