Touch

Hatch 1.2

BS
1x10 @ 230#
3x8 @ 250# - 270# - 290#

FS
4x5 @ 175# - 185# - 205# - 205#

Sta

EMOM 10:
5 Burpees
Max Front Plank in remaining time
Rx'd

Metcon + Str

Seated Press
1x10 @ 95#
1x8 @ 115#
3x6 @ 135#

Triangle Reverse Fly 3x10 @ 15#
Side Lying DB Reverse Fly 3x10 ea @ 10#

AMRAP 7:
25 DUs
5 HPC, 155#
5R + 25 + 2

Hatch 1.1

BS
1x10 @ 230#
1x8 @ 270#
1x6 @ 290#
1x4 @ 310#

FS
4x5 @ 175# - 205# - 205# - 205#

Metcon

5 RFT:
Row 500 meters
11 Back Squat, 185#
7 Burpee Pullups
*Sub 25
24:49

Metcon

AMRAP 10:
3 Thrusters, 155#
10 Lateral Burpees over BB
10 Plyo Pushups
4R + 1

Metcon

EMOM 15:
1 - 10 Burpees
2 - 3 Power Clean & Jerks, 175#
3 - 5 Box Jumps, 24#
Rx'd

Metcon

EMOM 8:
2 DBall Cleans, 100#
4 Slam Balls, 40#
6 Devil Press, 15#
Rx'd

Metcon - Havana

AMRAP 25:
150 DUs
50 Pushups
15 Power Cleans, 185#
LT = 2R + 74
2R + 150 + 12

Yoga Core

Metcon

EMOM 10:
7 KBS, 1.5 pood
7 Goblet Squats, 1.5 pood
7 Burpees
Rx'd

Metcon

AMRAP 12:
3 PC, 185#
6 Lateral Burpees over BB
9 Wall Balls, 20#  10'
6R + 3 + 6 + 3

Metcon

Bird Dog Row 3x8 ea @ 30#
Foam Roller Rev Crunch 3x10

Rev Hypers 3x10 @ 180#
Ankle/Knee Band Walks 3 sets

4 RFT:
Row 500 meters
10 Bench Press, 205#
15:44

Metcon

2 RFT:
25 GHD Situps
15 FS, 155#
7:06

2 Sets:
20 sec Parallette L Sit Hold
30 sec DB OH Hold, 45#

Metcon

5 RFT:
5 Power Clean & Jerk, 135#
Half Gasser
5:25

Sprints, in yards:
Accel 10, sprint 20 x 2
Sprint 20 x 2

Metcon

5 RFT:
15 KBS, 1.5 pood
15 Burpees
7:51

Metcon - 4th of July

FT:
244 DUs
56 Burpees
34 Deadlift, 225#
13 Strict Pullups
1 Mile Run
25:49

Metcon

5 RFT w/ 115#:
12 Hang Power Cleans
9 Thrusters
6 Power Snatch
13:29