WARM UP

4mins
5 Skin the cats
20 Russian swings

MOBILITY

Peanut crunches
Hipster glide
Shoulder trigger
Trap stretch

STRENGTH

5 Rounds
2 Legless rope climbs
5 Weighted bar dips

SKILL

5min EMOM
5-10 Kipping hand stand push ups
or 5-10 Push ups

WOD

14.4 – AMRAP in 14mins
60-calorie row
50 toes-to-bars
40 wall-ball shots 10/6kg
30 cleans 61/42.5kg
20 muscle-ups

COMPETITORS

Session1

1. Clean and Jerk singles to a max, max-10/5kg, max-5/2.5kg, max, 90×1+2×3
2. Overhead squat Singles to a max, max-10/5kg, max-5/2.5kg, max
3. Snatch deadlift 125%x2x4

Session2

1. 10min Famers carry EMOM
   15m @60m weight
2. WOD

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