Conditioning

For time:
Row, 500 m
30 Ring Dips
Row, 1000 m
20 Ring Dips
Row, 1500 m
10 Ring Dips

Gymnastic Strength

Every 1 min for 20 mins, alternating between:
5 Strict Pull-ups
L Sit Hold, 20 secs

Optional Extras

Hang clean 3×5 at 50-60%

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area