WARM UP

4mins
5 Skin the cats
10 One legged squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Lunges 5×5

SKILL

5mins EMOM
5-10 Assisted strict/kipping/chest to bar pull ups
or 2+ Bar muscle ups

WOD

13.3
AMRAP 12mins
150 Wall balls 10/6kg
90 Double unders
30 Muscle ups

COMPETITORS

SESSION1

1. Clean and jerk heavy single
2. Squat heavy single
3. 20 Rounds
   Row 100m
   rest 10sec
4. Borrwed from Competitorstraining.com
   AMRAP 3mins
   9 Power Snatches, 135/95
   15 Power Cleans, 135/95
   21 Jerks, 135/95
   Max Reps of OHS, 135/95
   Score is number of OHS

SESSION2

1. WOD
2. 5 Rounds every 2mins
   20 unbroken chest to bar pull ups

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