With people doing there final qualifiers please perform the below warm up, be aware of people being filmed also when entering the gym. Thank you

Warm Up - 3 rounds (not for time)

15 push ups
15 sit ups
15 back extensions
15 squats
15 lunges per leg

10 mins Mobility

WOD - 4 rounds
50 lunges
30 hollow rocks
20 thrusters
10 down ups

Extras - 3 rounds
10 Pull ups

Strength - Deadlifts
5 x 5 + 2.5kg

strength - 20 RM bench press

OLY - barbell complex

5 x deadlift
5 x hang clean
5 x STOH
5 x Front squat

midline - 3 min hollow hold

Endurance

10 x 250 row, 2 min rest

Oly - Power Snatch
3 x 5

Cleans
3 x 5

WOD - 3 Rounds
10 OH squats
20 burpees

Gymnastic -  5 x 3 weighted dips

Strength - Press
5 x 5 +2.5kg

WOD - 20 min AMRAP

5 SDHP
10 Push ups
15 Air squats

Gymnastics - 5 rounds
10 K2E
10 TTB
10 Wippers

Endurance -

Row - 10 x 250m

Strength - Back Squat
5 x 5 +2.5kg

Gymnastic - 5 rounds (strict)
10 HSPU
10 Pull ups

WOD -  2 min AMRAP
10 Power Snatch
ME Double unders
rest 2 mins
3 min AMRAP
20 STOH
ME double unders
rest 2 mins
4 min AMRAP
30 Power cleans
ME Double unders
rest 2 min
5 min AMRAP
40 deadlifts
ME double unders

Come rain or shine we run

Strength - Deadlift
5 x 5 +2.5kg

Gymnastics - 3 rounds
10 pistols e/l

WOD - 20 min AMRAP
20 Back squats
30 HSPU
500m Run
1 Rope climb

Extras - 4 rounds
25 Hollow Rocks

Oly extras - Power clean and push jerk

8x1 pick a weight

Oly - Snatch

Hang power snatch
Power snatch


10 min EMOM

1 x complex

Endurance

Row - 4 x 1000m rest 3min