GROUP A
WARM UP
4mins
10 Windmills
10 Scap pull ups
MOBILITY
Shoulder trigger
Thoracic roll
Barbell quickie
Hipster glide
STRENGTH
20min EMOM
1st – 5 Strict pull ups
2nd – 5 Strict press
3rd – Rest
WOD
12min AMRAP
10 Toes to bar
5 Burpee box jumps 24/20″
10 Kettlebell swings 32/24kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Close grip Bench 4×8
SKILLS DEVELOPMENT
Muscle up drills
GROUP B
Rest away