45 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

-Work Out Any Soreness
-Practice Movements that are a Weakness
-Make Up WOD's from Mon/Tue
-If You're Confused, Ask a Coach...We have suggestions:)

Warm Up:
- Stretching, especially hip and squat position
- (3) rounds of "Cindy"

Skills:
- Double Unders
- Toes to Bar, kipping technique

- Muscle Ups, pulling rings to chest from standing position
- HSPU, kipping
- Push Press, very little. Tested 115#, 2 sets of 5 reps.

2 Power clean + power jerk 5sets
Squat snatch+hang squat snatch 5sets
FSQ 5x3

Tarkennus tulee alkuviikosta

3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

4 rounds
8 HSPUs
8 strict pull ups
24 HBRs
24 ABRs

lepoa

Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups