GROUP A

WARM UP

4mins
10 Pause banded goblet squats
10 reverse shrugs
10 Hollow swings

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

STRENGTH

1 & 1/4 Back squats 7×3

WOD

12min AMRAP
5 Burpee Pull ups
12 Thrusters 45/30kg

OPTIONAL EXTRAS

Pick one

ACCESSORY/PARTY MUSCLES

5 Rounds every 2mins
10 Romanian deadlifts

SKILLS

Double unders

GROUP B

1. Front rack walking lunges 3x18m
2. 5 Rounds
   15m Farmers carry
   10 Weighted dips
   Rest as needed
3. 21/15/9
   Deadlifts 142.5/95kg
   Deficit hand stand push ups 4.5/3″

B EXTRAS

Pick one

Lifting/Power

1. Oly warm up
2. Zercher squats 3×10
3. Snatch high pull + Hang muscle snatch + Snatch push press 5x 3+3+3
4. 5 Rounds
   10 Pendlay rows
   10 French press
   Rest 60sec

Gymnastics

1. Muscle up warm up
2. Dip tuck to hand stand 3×5
3. 50 Ring rows feet elevated
4. 2mins L-sit

Endurance

1. Running drills warm up
2. Run work out – See link
   http://vivendilab.com/ambitionz/

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