Metcon

Every 3 minutes  x 5 Rounds:

15 Med Ball Cleans, 20#

10 Devil Press, 15#

2 DBall Cleans, 100#

Rx'd

DL - 2

Reverse Hypers 3x12 @ 180#

DL

3x10 @ 210# - 255# - 295#

1x8 @ 325#

1x6 @ 355#

Machine Rows 4x10 @ 75#, 2 wide / 2 narrow

Bench Press @ 135#

1x30 

*Rest 3 mins

1x10

Press - 2, Hatch 8.1

Ankle/Knee Band Walks

Press

1x8 @ 135#
1x4 @ 150#

3x4 @ 170#

BS 4x5 @ 250# - 270# - 290# - 315#

FS 4x5 @ 175# - 190# - 190# - 190#

Metcon

5-7-9-11 reps FT of:

Lateral Burpees over BB

Thrusters, increasing weight, 135# - 145# - 155# - 165#

35 DUs before each round

19:51

Metcon

33-27-21-15-9 FT:

Cal Row

KBS, 2 pood

LT = 14:02

13:52

Stamina

8 PC + 8 BB Rows + 8 STO

then 7 + 7 + 7

then 6 + 6 + 6 down to 1 + 1 + 1

*Rest as needed

95# - 105# - 115# - 125# - 135# - 145# - 155# - 165#

Stamina

AMRAP 20:

Man Makers, 50#

31

Press - 1, DL - 1

Press 

1x8 @ 135#

1x4 @ 150#

4x4 @ 160#

DL 

3x10 @ 210# - 255# - 285#

1x8 @ 315#
1x6 @ 345#

GH Raises 3x10 @ BW

Hatch 7.2

BS

4x4 @ 270# - 290# - 310# - 330#

FS

4x5 @ 175# - 190# - 205# - 205#

Metcon

10 RFT:

8 PS, 95#

10 Burpees

LT = 19:08

18:58

Touch

Hatch 7.1

BS 

2x5 @ 270# - 315#

1x2 @ 330#

1x3 @ 345#

1x1 @ 385#

FS

1x5 @ 190#

3x4 @ 215# - 230# - 245#

Touch

Metcon

10 down to 1 FT:

1.5 pood KBS

40# Slam Balls

5:15

Aux/Core

Copenhagen Side Plank + Banded Psoas March 3x15 ea
Leverage Curl 3x10 @ 45# BB

Side Pillar Clam Shell 3x10 ea

Banded Wrist DB Press 3x10 @ 10#

4 Rounds, 30 sec each movement, no rest btwn 

Bicycle Crunch

Russian Twists

Flutter Kicks

Metcon

For Time:

21 Deadlifts, 315#

21 Burpees

15 Deadlifts, 315#

15 Burpees

9 Deadlifts, 315#

9 Burpess

LT= 8:55

8:37

Metcon

3 RFT:
24 GHD Situps
12 DBall Cleans, 100#
36 DUs
LT = 11:02
10:51

Hatch 6.2

BS

4x4 @ 290# - 315# - 315# - 315#

FS

4x5 @ 175# - 190# - 205# - 205#

Metcon

50-30-10 FT:
GHD Situps
Wall Balls, 20#, 10'

LT = 14:38

12:40