EMOM 20

1) 30s. DU's
2) 3-8 ring/bar mu
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

---

Back Squat
6x4
2 @ 75
2 @80% of 1rm
Put on running clock and perform sets @
000,230,500,730,1000, 1230

A)
EMOM 16 min.
1: 1-2 rope climbs
2: 20-30 sec. hollow rock
3: 5/5 wall facing shoulder taps
4: 20-30 sec. superman rocks

B)
Strength
4 sets
Alternate between movements every 90 sec.
5-8 tempo ring push ups (41X1)
3-5 strict chest to ring pull ups

C)
Core
Partner pallof rotations
3x5/side

In teams of 2 finish as many rounds as possible. Decide your tactics as how you are going to go through this workout and get maximum result. One round = one if the partner finishes the whole round. Two rounds = both have done their rounds.

AMRAP 6:
Row 8/6 cal
8 Burpee pull-ups

1 min rest

AMRAP 6:
SKI 6/5 cal
10 KB swings 24/20 kg

1 min rest

AMRAP 6:
AAB 10/8 cal
8 Wallballs 9/6

1 min rest

AMRAP 6:
Row 8/6 cal
1 Rope climbs

1 min rest

AMRAP 6:
Ski 6/5 cal
8 Box over jumps

1 min rest

AMRAP 6:
Row 8/6 cal
8 Toes to rings

3rounds:

8+8 Db bench press
12 hollow rock
14 banded pull apart

Back Squat
1 x 5 (70%)
1 x 5 (80%)
1 x 3 (85%)
1 x 2 (90%)
1 x 1 (100%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

Front squat 3 RM, then 3x3 @ 85 %

Total RestDay!

7 rounds for time:

7 wallball 9/6
7 toes to ring
7 bar over burpees
7 power snatches 35 kg
7 kb swings
7 goblet squats
7 box jumps

Time cap: 35 min

Thruster 1 RM