Yoga

Touch

Metcon

AMRAP 10:
9 DB DL, 45# DBs
6 Burpees
3 DB Hang Power Cleans, 45# DBs
9R + 4

Metcon

FT:
250 Single Unders
50 KBS, 1.5 pood
175 Single Unders
40 KBS, 1.5 pood
100 Single Unders
30 KBS, 1.5 pood
9:40

Str

Deadlift 3x5 @ 320# - 340# - 370#
Parallel grip pullups 3x8
Seated calf raises 4x10 @ 45#

Str/Skill

Double KB Front Squat w/ 1 and 1.5 pood KBs
Reverse Hypers on GHD with band btwn ankles
Scarecrow Cleans

Metcon

AMRAP 11:
5 DL, 315#
18 Wall Balls, 10', 20#
17 Burpees, bar facing over BB
3R + 5 + 8

Conditioning/Stamina

Prowler Push 5x30 yds @ prowler + 90#

Rope Pull on prowler, 100' rope
1 x prowler + 45#
4 x empty prowler

Prowler Push 5x30 yds @ prowler + 50#

Trap Bar Farmer Walk @ bar + 140#
1 x 100+ yds
Done in 2 sets

Metcon

AMRAP 10:
7 Power Clean and Jerk, 135#
21 Ab Wheel (knees)
3R + 5

Core, etc

3 Rounds:
Front Plank x 1 minute
6 inches x 1 minute
Side Plank x 1 minute each side
Reverse Crunch x 12
Wall sit w/ 45# plate x 1 minute
GH Raises x 10

Metcon

AMRAP 20:
6 Axle DL, 225#
7 Burpee Pullups
10 KBS, 2 pood
100' Farmer Walk, 2 pood KBs
6R

Metcon

AMRAP 15:
10 Pushups
20 KBS, 1.5 pood
30 DUs
7R + 6

Hatch 7.1

A.  Back Squat
2x5 @ 255# - 290#
1x2 @ 310#
1x3 @ 330#
1x1 @ 365#

B.  Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 245#

Metcon

4 RFT:
Run 400 meters
20 GHD Situps
15 Ball over shoulder, 40#
19:46

Touch

Metcon

3 RFT:
21 Wall Ball, 10', 14#
15 KTE
9 Power Clean & Jerk, 135#
11:41

Metcon

5 Rounds for reps:
1 minute Back Extensions
1 minute 75# SDLHP
1 minute 75# PP
* 1 minute rest btwn rounds
90, 72, 58, 59, 56

Hatch 6.2

Hip Flexors
Pedal Wheels

A.  Back Squat
4x4 @ 275# - 290# - 290# - 290#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon

3 RFT:
400 meter Run
15 DL, 225#
50 DUs
15:45