-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.

Taito:

Superhidas kyykky 3 x 5

Takakyykky superhitaasti 3 x 5

Etukyykky superhitaasti 3 x 5

Halting Front squat, 5 x 1, AHAP

55 deadlifts, 95/135 lb.
55 wall-ball shots, 10/14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

TC 13 min

AMRAP

2 rounds:

1 min max reps burpees
1 min lepo
1 min max cal row
1 min lepo

1 : => 9/6 Cal Row

    =&gt; 7 <a href='/journal/movements/1689'>Burpees</a> over the Erg

2 : => 20 Air Squat

    =&gt; 20 <a href='/journal/movements/874'>DB Snatch</a> 22.5/15 kg Rx

"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 50/35kg
Second 50 Reps - 60/42.5kg
Time Remaining - 70/50kg

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 60/42.5kg
Second 50 Reps - 70/50kg
Time Remaining - 82.5/55kg

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 82.5/55kg
Second 50 Reps - 102.5/70kg
Time Remaining - 122.5/82.5kg

Snatch technique:
Work on: 20min.:
1 Snatch Pull
1 Low Hang squat snatch
1 Snatch balance

Vauhtipunnerrustekniikka

7 x 3

40m sled push + 40m sprint
Sled should be light and fast