GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Shoulder trigger
Thoracic roll
Barbell quickie
Hipster glide

STRENGTH

Strict press 5×5

WOD

For time
Row 1000m
50 Wall balls 10/6kg

OPTIONAL EXTRAS

Pick one only

ACCESSORY/PARTY MUSCLES

5 Rounds as heavy as possible
6 Strict pull ups
rest 30sec
10 French press
rest 30sec

SKILL

Hand stands

GROUP B

1. 3 Rounds of the Devils complex, as heavy as possible
   6 Power cleans – 6 Front squats – 6 Push jerks
   Rest as required between sets
2. 5 Rounds of the following pull up bar complex
   5 Butterfly chest to bar pull ups
   5 Bar muscle ups
   5 Skin the cats
   5 Strict pull ups
   Rest 3mins
3. 15min AMRAP
   30 Kettlebell swings 24/16kg
   15 Burpee box jump overs 24/20″

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