A) mobility

B) 15 min AMRAP
5 muscle ups
10 box jumps
15 push ups

C) 100 hollow 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

The Bear Complex WOD

A) mobility
shoulder and hips

B) skills - Muscle ups

C) Bear complex
5 rounds rest as needed

7 sets of the sequence
power clean
front squat
push press
back squat
push press

bar can not touch floor during sequence