GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

OLYMPIC LIFT

12min EMOM
1 Power snatch + 1 Snatch + 1 Overhead squat

STRENGTH

1. 15 Strict pull ups – 5mins
2.  Deadlifts 3×3

WOD

12min AMRAP
6 Deadlifts 102.5/70kg
7 Burpee Pull ups – bar should be about 6″ above max reach
10 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata L-sit

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 3×5 Turkish get up + Windmills
2. 40mins
   Row 1000m at 2km pace + 20/30sec
   Hand stand walk
   Jog 400m

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