GROUP A

WARM UP

4mins
5 Cartwheels or 3 Wall climbs
Max pull up hold

MOBILITY

Shoulder trigger
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Max rep strict pull ups
Then
Strict press 4,4,4,8,8,8,
Then
Max rep strict pull ups

WOD

21/15/9
Toes through rings
Strict burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3×15
Ring rows and French press

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. 5×3 Position snatch – Every 2mins
2. 5x 1 Power clean + 3 Jerks – Every 2mins, moderate weight and focus on technique
3. 10min EMOM – Go heavy
   1 Squat clean + 4 Front squats
4. 5 Rounds
   8 Bar muscle ups
   16 Thrusters 45/30kg
   Rest 30sec
5. 50 Strict hand stand push ups for time – 5min cut off

B COMP EXTRAS

1. 5 Rounds
   Row 1km
   30 Kettlebell swings 24/16kg
2. Weighted plank 5x30sec

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