WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

STRENGTH

Clean and jerks 7×3

SKILL

5min EMOM
5 Power clean and push jerks

WOD

3 Rounds – 9min cut off
30 Wall balls 10/6kg (unbroken)
3 Rope climbs
1min rest

COMPETITORS

1. Romanian deadlift 5×5 Across – AHAP
2. 3x max rep dead hang strict pull ups
3. 20min EMOM
   1st – Sled push 15m
   2nd – 5 Strict deficit hand stand push ups
4. WOD

Optional extra (for competitors)

1000m moderate pace w/ 2min rest

8 x 200m hard w/ 20sec rest b/t reps

800m moderate pace w/ 2min rest

6 x 200m hard w/ 20sec rest b/t reps

600m moderate pace w/ 2min rest

4 x 200m hard w/ 20sec rest b/t reps

400m moderate pace w/ 2min rest

2 x 200m hard w/ 20sec rest b/t reps

200m moderate pace

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