GROUP A
WARM UP
4min AMRAP
1 Turkish get up left
1 Turkish get up right
MOBILITY
Shoulder trigger
Thoracic roll
Overhead hang
Hipster glide
STRENGTH
Strict press 6×3
ACCESSORY
10min EMOM
1st – French press to failure (8-12)
2nd – Ring rows to failure (8-12)
WOD
3 Rounds
20 Calorie row
20 Burpees
Rest 3mins
Scale down reps to keep rounds under 2mins
Row and burpees should take less than 1min each
GROUP B
- Jerk heavy single
- Front squats Heavy single
- 8min EMOM
1st – 10 Pistols left
2nd – 10 Pistols right - 5 Rounds
3 Rope climbs
10 Thrusters 60/40kg - Weighted plank 5x30sec