Str

7x1 of BB Complex:  Thruster - PP - PJ - Split Jerk
115# - 135# - 145# - 160# - 170# - 175# - 180#

Metcon

Three 5 minute rounds for max reps:
From 0-2, Run 400 meters then DUs
From 2-3, 45# DB S2O
From 3-4, 1.5 pood KBS
From 4-5, 45# DB Hang Squat Cleans
*Rest 3 minutes btwn rounds
60-62-50

Hatch 11.1

Ankle/Knee Band Walks

A.  Back Squat
1x5 @ 220#, 1x3 @ 255#
2x2 @ 290# - 330#
2x1 @ 345# - 375# (PR)

B.  Front Squat 4x5 @ 175# - 205# - 220# - 220#

Aux/Core

3 Rounds:
Banded Lunge to RDL x 10 ea
SL Band Resisted Lateral Lunge to kickback x 10 ea
Valslide Pikes x 12
Reverse Crunch with straight leg Eccentric lowering x 8
Side Plank with Banded hip flex + abduction x 10 ea

Metcon

3 RFT:
15 Burpees
12 DL, 155#
9 HPC, 155#
6 PJ, 155#
CAP = 13 min
12:03

Hatch 10.2

A.  Back Squat 4x5 @ 220# - 240# - 255# - 275#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

AMRAP 20:
15 Burpees
30 cal Row
5R + 8

Metcon

AMRAP 20:
1 DL, 315#
2 KBS, 1.5 pood
*Increase KBS by 2 every round, DLs stay at 1 rep each round
*1-2, 1-4, 1-6, etc
15R + 1 + 17
(16 DL, 257 KBS)

Hatch 10.1

A.  Back Squat 4x5 @ 220# - 240# - 255# - 275#
B.  Front Squat 4x5 @ 175# - 190# - 205# - 205#

Metcon

4 RFT:
25 KBS, 1.5 pood
25 GHD Situps
25 Back Extensions
25 (L+R = 1) Flutter Kicks
15:52

Field

1000 yard shuttle run (100 yard intervals)
3:48

Metcon - SQT

3 RFT:
10 Power Snatch, 95#
200 yard shuttle run (50 yard intervals)
LT = 4:44
4:08

Metcon

AMRAP 3:
Run 400 meters
Max Pushups

Rest 1 minute

AMRAP 3:
Run 400 meters
Max KBS, 1.5 pood

Rest 1 minute

AMRAP 3:
Run 400 meters
Max Front Plank

Rest 1 minute

AMRAP 3:
Run 400 meters
Max KBS, 1.5 pood

42 reps, 35 reps, 57 secs, 28 reps

Metcon - Death by Thrusters 95#

Death by Thrusters 95#
11R + 9

Metcon

EMOM 5:
5 SDLHP, 95#
5 Hang Power Snatch, 95#
5 Slam Balls, 40#

Rest 2 mins

EMOM 5:
4 SDLHP, 95#
4 Hang Power Snatch, 95#
4 Slam Balls, 40#

Rx'd

Field

EMOM 10:
100 yard sprints
First 8 w/ 13.2# vest - sub 17 sec
Last 2 w/o vest - sub 16 sec
Rx'd

Metcon

AMRAP 7:
800 meter Run
1 DL + 1 HPC + 1 PJ @ 155# = 1 round, for max rounds/reps in remaining time
12 Rounds

Metcon

15-12-9 FT:
Power Clean, 135#
Thrusters, 135#
CAP = 13 mins
11:27

Metcon

Bottom-Up KB Press
Knee Jumps

EMOM 16:
Odd - 15 KBS, 1.5 pood
Even - 30 DUs
Rx'd

Hatch 9.2

A.  Back Squat
4x5 @ 240# - 275# - 275# - 275#

B.  Front Squat
4x5 @ 190#

Field

Half Gassers x 12
*Sub 18 secs
*Rest 50 secs between
Rx'd