GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

OLYMPIC LIFT

Every 3mins x 5 rounds complete
“The Devil’s Complex” as heavy as possible
6 Power cleans
6 Front squats
6 Jerks

Complex means it has to be done unbroken

STRENGTH

1. Lunge 3x18m
2. Farmers carry 3x15m

WOD

10min AMRAP
2 Rope climbs
4 Ring dips
6 Chest to bar pull ups
8 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata Toes to bar/rings

SKILLS DEVELOPMENT

Tabata Toes to bar/rings

GROUP B

1. Every 3mins x 5 rounds complete
   “The Devil’s Complex” as heavy as possible
   6 Power cleans
   6 Front squats
   6 Jerks
2. 10min EMOM
   2/1 Legless rope climbs
   10 Overhead squats 60/40kg
   4/3 Muscle ups
3. 3 Rounds
   Row 300m
   Run 200m
   30 Kettlebell swings 24/16kg

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