GROUP A

WARM UP

4mins
10 Reverse shrugs
10 Band pull aparts
10 Russian swings

MOBILITY

Hipster glide
Peanut crunches
Shoulder trigger
Skin the cat stretch

STRENGTH

Dips and Strict pull ups 5×5

ACCESSORY

5x 5-8reps Strict toes to bar

WOD

3 Rounds
Row 500m
Rest 1min
30 Kettle bell swings 32/24kg
Rest 1min
10 Burpee pull ups
Rest 1min

GROUP B & COMPETITORS

1. 10min EMOM
   1st – 5 broad jumps left leg only
   2nd 5 broad jumps right leg only
2. Snatch deadlift 5×5 – Use straps
3. “Bergeron Beep Test”
   On the minute for as long as possible:
   7 Thrusters 35/25kg
   7 Pull ups
   7 Burpees
4. 3 Rounds for time
   30 Wall balls 10/6kg
   30 Box jumps 24/20″

COMP EXTRAS

1. 15min Row
   rest 3mins
   12min Row
   rest 2min
   9min Row
   rest 1min
   6min Row
   All rows are moderate pacing
2. 50 Strict toes to bar – Chip away