GROUP A

WARM UP

4mins
10 Band pull aparts
10 Reverse shrugs
10 Hollow swings

MOBILITY

Shoulder trigger
Peanut crunches
Hipster glide
Barbell quickie

STRENGTH

Strict press 4×8

ACCESSORY

12min EMOM
1st – 40sec max Strict pull ups
2nd – 40sec max Push ups
3rd – 40 sec max Toes through rings

WOD

7min AMRAP
22 Wall balls 10/6kg
12 Burpees
2 Rope climbs

GROUP B

1. 10min EMOM
   2 Speed squats at 60%
2. Snatch 5×3 (80,82.5,85,87.5,90%)
3. Fran 21/15/9
   Thrusters 42.5/29kg
   Pull ups

COMPETITORS EXTRAS

Pick one

Lifting/Power

1. Oly warm up
2. Clean pull 5×5
3. Snatch push press 5×5
4. 6min EMOM
   1st – 8 Kettlebell snatch 32/24kg
   2nd – 12 Back extensions

Gymnastics

1. Muscle up warm up
2. 10min EMOM
   1st – 30sec tuck to handstand touch and go
   2nd – 30sec L-sit
3. Skin the cats – 150% of the reps of max muscle up or 10 if that number is below
4. 5min AMRAP
   10 Burpees
   10 Chest to bar pull ups

Endurance

1. 5 Rounds
   Row 1km at 75% max 1km pace
   rest 3mins