GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Athletes choice
OLYMPIC LIFT
Every 2mins for 5 rounds
5 Pause snatch high pull
TEAM WOD
3 Rounds in pairs
120m Partner carry
30 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg
60m Partner carry
30 Kettlebell swings 32/24kg
30m Goblet lunge
or
3 Rounds in a triplet
240m Team carry
40 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg
120m Team Carry
40 Kettlebell swings 32/24kg
30m Goblet lunge 32/24kg
While one Team member is doing the swings the others must hold a push up
While one Team member is Goblet lunging the others must bodyweight lunge with them
Team carry means two team members carry the third
GROUP B
- 15min AMRAP
20 Calorie row
8 Strict pull ups
8 Strict deficit hand stand push ups 4.5/3″ - Team WOD
- 3 Supersets
20 Toes to bar
100 Double unders
B COMP EXTRAS
- Running drills warm up
- 3x 2000m run
rest 2mins between efforts
make sure your pace is consistant so don’t be lightning on the first and suck on the second