GROUP A
WARM UP
4 Rounds
Fence jump
10 Goblet squats
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Athletes choice
STRENGTH
- 3 x 15m Farmers carry
- 3×10 Back squats at the same weight
WOD
5 Rounds
Run 200m
15 Pull ups
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
10min EMOM
1st – 8 Single leg squats – left
2nd – 8 Single leg squats – right
SKILLS DEVELOPMENT
Toes to bar
GROUP B
- Front squat find a heavy 3
- Push press 5×5 at 85%
- “Nate” 20min AMRAP
2 Muscle ups
4 Hand stand push ups
8 Kettlebell swings 32/24kg
B OPTIONAL EXTRAS
Pick one only
LIFTING/GYMNASTICS
- Snatch balance 5×2
- Snatch deadlift 5×10
- 10min AMRAP
5 Strict burpees
5 Strict pull ups
10 Toes to bar
ENDURANCE
- Running drills
- 5 Rounds
Run 1km – slightly faster than 5km pace… slightly
Rest 3mins