GROUP A
WARM UP
1min Leg bridge hold left
1min leg bridge hold right
2mins
10 Russian swings
10 Spiderman push ups
MOBILITY
Hipster glide
Thoracic roll
Pistol of doom
Shoulder trigger
STRENGTH
Deadlift 3×3
Then
Max controlled reps at 80%
WOD
9min AMRAP
12 Overhead squats 52.5/35kg
4 Muscle ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
3×20 Single leg squats
SKILLS DEVELOPMENT
Kipping pull ups
GROUP B
- Back squats 10RM
- Strict press 5×5 at 70%
- Row 2000m
B EXTRAS
Pick one only
LIFTING/POWER
- Oly Warm up
- Romanian deadlift 5×8
- Close grip bech 5×8
- Bent over row 5×8
GYMNASTICS
- Muscle up warm up
- 10min EMOM
30sec hand stand walk - 5 x 3 Forward rolls on the rings
- 5min AMRAP
5 Body builder pull ups
5 Ring push ups
ENDURANCE
- Run drills warm up
- 4 Rounds
Run 800m – at mile pace
rest 1min
Run 200m – quick but consistent 90%