GROUP A
WARM UP
4mins
10 Windmills
10 Spiderman push ups
MOBILITY
Peanut crunches
Shoulder trigger
Hipster glide
Athletes choice
STRENGTH
Push press 7×3
and Strict pull ups 7×5
ACCESSORY
Weighted plank holds 3x1min
WOD
3 Rounds for time
15 Deadlifts 102.5/70kg
20 Wall balls 10/6kg
GROUP B
- 1 Power clean 5min EMOM starting at 80% and building
- Back squat 3×10
- 10 Rounds for time – 20min cut off
2/1 Legless rope climbs
5 Double kettlebell snatch 24/16kg - 3 Rounds for time
50 V-ups
Row 500m