GROUP A

WARM UP

4mins
10 Single leg squats
10 Reverse shrugs
10 Hollow swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Back squat 3×5 then 2×10

WOD

3 Rounds relay in pairs
5min AMRAP
Run 800m
Max rep clean and jerk 60/40kg

One team member completes the 5min AMRAP at a time, resting whilst the other is working

GROUP B

1. Snatch 7×1
2. Jump squats 5×5
3. Group A team WOD

Photo courtesy of CrossFit.com