GROUP A

WARM UP

3 Rounds
20sec Hand stand hold
10sec change
20sec Pull up hold
10sec change
20sec Spiderman lunges
10sec change

MOBILITY

Shoulder trigger
Peanut crunches
Pistol of doom
Hipster glide

STRENGTH

16min EMOM
1st – 5 Strict hand stand push ups/Strict press
2nd – 5 Strict pull ups

WOD

12min AMRAP
30 Double unders
4 Hand stand push ups
12 Single leg squats

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted plank 5x30sec

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Broad jump 5×5
2. 5×5 Deadlift at 85%
3. 5×5 Bench press at 85%
4. “DT” 5 Rounds for time
   12 Deadlifts 70/47.5kg
   9 Hang Power Cleans 70/47.5kg
   6 Push Jerks 70/47.5kg

B OPTIONAL EXTRAS

Pick one only

LIFTING/GYMNASTICS

1. 10min Hand stand walk practice
2. Jerk dip squats 5×3 at 105%
3. Good mornings 3×15
4. 21/18/15/12/9
   Toes to bar
   Push ups

ENDURANCE

1. 5 Rounds
   Row 800m – at 2km pace +10/15sec
   Jog 400m recovery

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