GROUP A

MOBILITY

Thoracic roll
Hipster glide
Pistol of doom
Front rack neck opener

OLYMPIC LIFT

12min EMOM
2 Power cleans touch and go

STRENGTH

1. 15 Strict pull ups – 5mins
2. Back squats 5×2

WOD

For time – 10min cut off
45 Kettlebell swings 24/16kg
35 Calorie row
25 Box jumps 30/24″
15 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Back extensions 3×15

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 12min EMOM
   2 Power cleans touch and go
2. Rest 10mins then 12min AMRAP
   12 Chest to bar pull ups
   12 Kettlebell swings 32/24kg
   12 Box jumps 30/24″
3. Rest 10mins then 5 Rounds
   Run 400m
   6 Burpee muscle ups

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