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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