GROUP A

WARM UP

3 Rounds
20sec – Pull up hold
10sec change
20sec – Ring dip hold at the top
10sec change
20sec – max rep goblet squats
10sec change

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Skin the cat stretch

STRENGTH

Strict press 5×5
Use a 5sec slow lower and pause at the bottom of each press

WOD

3 Rounds – 10min cut off
50 Squats
12 Toes to bar
15 Deadlifts 102.5/65kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Giant sets – rest 2mins between sets
5 Strict pull ups – As heavy as possible
10 French press – As heavy as possible
Max rep push ups

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Back squat 2rm
2. Strict press 2rm
3. 5 Rounds
   10 Burpee box jumps
   15 Kettlebell swings 32/24kg
   20 Wall balls 10/6kg