WARM UP

4mins
5 Skin the cats
10 Windmills

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

5 Rounds
2 Legless rope climbs
5 Dips

SKILL

5min EMOM
5-10 Kipping hand stand push ups

WOD

15min AMRAP
5 Burpees
1 Rope climb
30 Double unders

COMPETITORS

1. Clean and jerk heavy single
2. Deficit snatch deadlift work to 3×3 @ Snatch 1RM
3. 5min EMOM
   Pick a number and be consistent on Muscle ups
4. WOD

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