GROUP A
WARM UP
4mins
10 Around the worlds
10 Pause banded goblet squats
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Skin the cat stretch
STRENGTH
Dips and strict pull ups 4×8
ACCESSORY
French press 3×8
WOD
5 Rounds for time
12 Push press
21 Kettlebell swings
50 Squats
GROUP B
You’ll need to bring your legs for this one
- Clean and jerk heavy single
- Strict pull ups and strict hand stand push ups 3×10
add weight and deficit if you can - Every 2mins x5
10 Thrusters unbroken AHAP - 50,40,30,20,10
Calorie row
Wall balls 10/6kg
Double unders
COMP EXTRAS
- Lunge 3x18m
- Every 2:30 Run 400m x 8