A) Mobility and warm up

b) 20 min AMRAP
5 OH squats
10 Burpees
15 hollow rocks

c) supermans

a) dead lifts 

5,5,5,5,5

b) 15-12-9

OH Squats 50/30kg 

Burpee (10cm jump) 

c) 100 superman rocks

We are looking to have a work out on the beach tomorrow followed by a BBQ as a little social event, location will be posted on the day so please check site tomorrow friends and family are welcome, The BBQ will be £5 each which will go towards all the 

A) Mobility - shoulders 

B) OH Squat and muscle up prep 

C) Games wod 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg

10 Muscle-ups

D) 2 mins Wipers 

A) Mobility - shoulders, hips, hamstrings

B) Skills - muscles ups

C) Ryan

5 rounds

7 muscle ups

21 burpees

D) 20 heavy Turkish get ups

 

A) Mobility 

B)  Skills 

Hand stand/ head stand drills

C) For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

D) Ring L -sits 5 set for time