GROUP A

WARM UP

4mins
10 Windmills
10 One leg squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

STRENGTH

Push press and ring rows 5×5

ACCESSORY

French press 5×8

WOD

5 Rounds – 10min cut off
10 Overhead squats 52.5/35kg
10 Box jumps 24/20″

GROUP B

1. Jerk from the rack 7×1 – or jerk technique 7×3
2. Overhead squat 3×10, 1×20
3. 15min EMOM
   2 Heavy squat cleans
4. 10min AMRAP
   15 chest to bar pull ups
   5 Strict deficit hand stand push ups 2/1 blocks

COMP/OPTIONAL EXTRAS

1. 3 Rounds
   500m row 1min rest
2. 3 Rounds
   45 sec weighted plank
   45sec weighted back extension hold

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