Skill:

2 Weighted Strict Pull Ups sub  Strict Pull Ups  Difficult Banded Pull Ups

Every 30 seconds for 6 minutes

WOD:

2-4- 6

HSPU

Front Squats 135#/95#

400M Run (after 2-4- 6 is completed)

Skill – Partner 10 min max farmers carry (as heavy as possible)

*When switching partners, person who just finished walking must complete 10 situps before they may carry again

WOD - :30 max burpees

:30 max swings (35/20)

A) Jerk; E90sec x 7 rds, 1 rep starting at 70%, add weight every round

B) CF Metcon

C) Alternate Metcon if you are having any soreness with your knees, sub front squats for Hang Power Cleans @ (135/95)

Strength: Back Squat 3 (sets) x 6 (reps) @70%

15 minutes including warm up

Then 10 minutes to warm up deadlift

WOD:

3 RFT

50 Double Unders sub  50 tuck jumps  100 singles  100 side to side hops

Skill – Bench Press 4, 4, 4, 4

WOD - AMRAP 12

Partner 1:

1 Round of Cindy

5 pullups or ring rows

10 pushups

15 air squats

Partner 2:

A) Back Squat; 4 sets of 3 at week 2’s weight (78 to 80% plus 5-10 lbs)

B) CF Metcon

C) 3rds: 30 sec hollow rocks, 30 sec rest

D) Not for time 25 GHD back extensions

A) CF Metcon

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

SKILL: Kip Clinic, spend around 15 minutes going over the gymnastic kip and applying it to Knees to Elbows, Toes to Bar, and Pullups. Let people play around with each movement

WOD: 20/15 Cal Row

15 Jumping Pullups

Strength: Bench Press 3x5 @70-75%

15 minutes including warm ups

WOD:

Helen

3 Rounds for Time

400M Run

21 KB Swings 53#/35#

12 Pull Ups sub  Jumping Pull Ups (wrist 4-6 inches above bar)