(A) Mobility & Shoulder Strength & Stability (B) Warm Up In 5mins-Max Superman Rocks, Max Hollow Rocks (C) 3 Best Sets Strict HSPU 10" (D) M/E Banded Bench Press (E) M/E Bench Press

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility & Shoulder Strength & Stability

(B) Warm Up In 5mins-Max Superman Hold, Max Hollow Hold

(C) 3 Best Sets Pullups, Strict Pushups & T2Bar

(D) Bench Press-Work to the limits of your movement

(E) Individually for time-20 Jumping Pullups, 20 HR Pushups, 20 T2Rings, 10 Jumping Pullups, 10 HR Pushups, 10 T2Rings, 5 Jumping Pullups, 5 HR Pushups, 5 T2Rings, 4 Jumping Pullups, 4 HR Pushups, 4 T2Rings, 3 Jumping Pullups, 3 HR Pushups, 3 T2Rings, 2 Jumping Pullups, 2 HR Pushups, 2 T2Rings, 1 Jumping Pullups, 1 HR Pushups, 1 T2Rings

FROM THE COACH (A) Spend 10mins working on your cliffhanger & bridge (B)  (C) 2 This is your time to get stronger at these gymnastic movements (D) This is your time to get stronger at the powerlifting movements of CrossFit  (E) 

INTERMEDIATE & MASTERS 40-49YRS 

(A) Mobility & Shoulder Strength & Stability

(B) Warm Up In 5mins-Max Superman Hold, Max Hollow Hold

(C) 3 Best Sets Strict HSPU 4" 

(D) M/E Banded Bench Press

(E) Individually for time-20 C2Bar, 20 Dips, 20 T2Bar, 10 C2Bar, 10 Dips, 10 T2Bar, 5 C2Bar, 5 Dips, 5 T2Bar, 4 Muscle Ups, 4 Inverts, 3 Muscle Ups, 3 Inverts, 2 Muscle Ups, 2 Inverts, 1 Muscle Up, 1 Invert

FROM THE COACH (A) Spend 10mins working on your cliffhanger & bridge (B) If you have a strong hold, try the advanced on either of the movements (C) 2 Rogue 20plates each side (D) Blue band wrapped x 3 male & red band wrapped x 3 female (E)  Aim for unbroken for as long as possible

ADVANCED   

(A) Mobility & Shoulder Strength & Stability

(B) Warm Up In 5mins-Max Superman Rocks, Max Hollow Rocks

(C) 3 Best Sets Strict HSPU 10" 

(D) M/E Banded Bench Press

(E) M/E Bench Press

(F) Individually for time-30 C2Bar, 30 Dips, 30 T2Bar, 20 C2Bar, 20 Dips, 20 T2Bar, 10 C2Bar, 10 Dips, 10 T2Bar, 5 Muscle Ups, 5 Inverts, 4 Muscle Ups, 4 Inverts, 3 Muscle Ups, 3 Inverts, 2 Muscle Ups, 2 Inverts, 1 Muscle Up, 1 Invert

FROM THE COACH (A) Spend 10mins working on your cliffhanger & bridge (B) Superman Rocks here for Demo (C) 5 Rogue 20plates each side (D) Blue band wrapped x 3 male & red band wrapped x 3 female (E) 1st lift @ 90%0% then 3 @ or above 90%. (F) Aim for unbroken for as long as possible

ADVANCED STRENGTH ONLY

(A) Mobility & Shoulder Strength & Stability

(B) Warm Up In 5mins-Max Superman Hold, Max Hollow Hold

(C) 3 Best Sets Strict HSPU 4" 

(D) M/E Banded Bench Press

(E) M/E Bench Press

(F) Individually complete-30 C2Bar, 30 Dips, 30 T2Bar, 20 C2Bar, 20 Dips, 20 T2Bar, 10 C2Bar, 10 Dips, 10 T2Bar

FROM THE COACH (A) Spend 10mins working on your cliffhanger & bridge (B) If you have a strong hold, try the advanced on either of the movements (C) 2 Rogue 20plates each side (D) Blue band wrapped x 3 male & red band wrapped x 3 female (E) 1st lift @ 90%0% then 3 @ or above 90%. (F) Aim for unbroken for as long as possible