D/E Box Squats & Deadlifts, M/E Floor Press & Strict Ring Dips, 3 Rounds 50 Wallballs & 100 Double Unders

Mobility WOD-Couch Stretch

Beginner 6am, 9:30am & 7:30pm

(A) Hang Clean-Work within the limitations of your movement 

(B) Pull Ups & Ring Dips-Pre-Requisite to practice RIng Dips is a Strong Strict Push Up. If you are unable to do a Ring dip complete 3 sets of 3-5 reps of strict pushups. If you are unable to complete Pullups R'xd complete 3 sets of 3-5 at the lightest band possible 

(C) In teams of 2 for time-3 Rounds 50 Side by Side Partner Wallballs 9/6kg 9/8ft, 50 Double Unders

Intermediate 6am, 9:30am & 6:30pm

(A) Hang Clean + Clean-Work to the limits of your movement

(B) Muscle Ups-Pre-Requisite to practice Muscle Ups is a Strong C2Bar & Ring Dip. If you are unable to do a C2Bar or a Ring dip complete 3 sets of 3-5 reps at the lightest band possible 

(C) In teams of 2 for time-3 Rounds 50 Side by Side Partner Wallballs 9/6kg 10/9ft, 100 Double Unders 

Advanced 9:30am & 5:30pm

(A) D/E Box Squat 12 x 2 30sec rest with yellow bands and 50% bar weight

(B) D/E Sumo Deadlift 8 x 1 30sec rest with red bands and 40% bar weight 

(C) M/E Floor Press

(D) 3 sets of max rep ring dips strict

(E) Individually for time-3 Rounds 50 Wallballs 9/6kg 10/9ft, 100 Double Unders 

Coaches Tips- (A) It's 50% of your best Box Squat-Here for Demo (B) It's 50% of your best Sumo (C) Here for Demo (D) If you can do a strict muscle up start with 1 (E) 15min Cap