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)

A) Back Squat; 5 sets of 3 @ 78-80% of 1rm (try to move quickly) Add 5- 10#s to last week.

B) CF Metcon

C) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75% add 2 – 5# to last week.

SKILL: Deadlift: 2 rep every :45 sec for 12 rounds (9 Mins) @ 75-80%

WOD: 200m KB Carry (53/35) *1 KB on the carry, can switch hands whenever they want*

15 KB DL

10 KB Goblet Squats

5 KB Russian Swings

3 RFT

Skill:

Tabata of Hollow Rocks and Superman Holds

Then 10 minutes snatch review

WOD:

RX:

10-9- 8-7- 6-5- 4-3- 2-1

Toes to Bar

1-2- 3-4- 5-6- 7-8- 9-10

Power Snatch 95#/65#