GROUP A

WARM UP

Green sally up push ups – Hold 1″ above the ground

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

STRENGTH

15 Strict pull ups
Strict press 7×3
15 Strict pull ups

WOD

3 Rounds
30 Slam balls 12/9kg
10 Chest to bar pull ups
10 Front squats 85/55kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tricep push ups 5 sets to failure rest 30sec each set

SKILLS DEVELOPMENT

Kippin pull ups

GROUP B

1. 15min EMOM
   1st – 5 Strict deficit hand stand push ups as high as possible
   2nd – 5 Strict weighted pull ups as heavy as possible
   3rd – rest
2. AMRAP 13 min of:
   400m Run
   30 Deadlifts 85/60kg
   30m Handstand Walk
   20 Kettlebell Swings 24/16kg
   20 Chest-to-bar Pull-ups
3. AMRAP 7 min of:
   35 Double-unders
   11 Thrusters 35/25kg
   7 Burpee Box Jumps 24/20″
4. AMRAP 6 min of:
   5 Muscle-ups
   4 Squat Snatch 70/45kg

*Rest 5 minutes between workouts

Workouts 2,3 and 4 courtesy of CrossFit Linchpin monster mash

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