GROUP A

WARM UP

4 Rounds
20sec Pull up hold
10sec change
20sec Dip hold
10sec change

MOBILITY

Skin the cat stretch
Peanut crunches
Hipster glide

STRENGTH

Weighted dips 8×3

WOD

For time – 15min cut off
50 Kettlebell thrusters 16/12kg
50 Calorie row
50 Pull ups
50 Push ups
50 Sit ups

This is a chipper so chip away in small sets, we’ve made the time for it

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5×10 KB row

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. 10mins to hit a heavy snatch triple
   Dump and rest each rep
2. Every 2mins for 5 rounds
   2 Cleans and 1 Jerk – Heavy
3. Front squats 5×3
4. 5 Rounds
   4 Rope climbs
   20 Wall balls 10/6kg

B OPTIONAL EXTRAS

1. Skill work
2. 4 Rounds
   Row 2mins on – 2mins off at roughly 90%
3. Rest 5mins then
   4 Rounds
   2mins on 2mins off at roughly 90%