105 min
WU for 15 min

A. Every 2 min, for 10 min (5 sets):
Strict HSPU x 3-4 reps
10 kg plate under abmat 3,4,4,4,3 = 20

B. Skillwork: HSW practice for 15 min

C. Strength: strict seated shoulder press x 4 reps

D. Every 3 min, for 12 min (4 sets):
Kipping HSPU x max reps from 5 kg plates
7,5,4,4 = 20
Abmat
9,6,5

E. Apuliikkeet
Every 2 min, for 10 min (5 sets):
Strict ring dips 5x4 reps

Takaolkapäät 3x10x35 lbs

DB push press 3x12x25 lbs

105 min
Warm up 15 min

A. Hatch squat program week 6 day 1
Back squat 6x57.5 6x65 3x72.5 2x77.5
Front squat 5x47.5 4x55 4x60 4x60

A.
Three sets for times of:
12 Ring Dips > pull up
12 Alternating Pistols with 24/16 kg Kettlebell > no weight
30 Double-Unders
6 Strict Handstand Push-Ups > not done
Rest as needed
2.19, 2.09, 2.04

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs) > 32.5
10 Toes to Bar
15 Box Jump-Overs (24″/20″)
Result: 3+25 = 115

Rest 8 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs) > front rack walking lunges 40 kg
10 Back Squats (135/95 lbs) > 40 kg
10 Burpees Over the Barbell
Result: 2+4 = 64
168/193

90 min
A. WU & HSPU ladder
HSPU rxd x 5 reps :)
HSPU from 10 kg plates x 6 reps :)

B. Skillwork: HSW practice for 10 min

C. 15 min time to find 1 RM push press
3x25 35 40 45 50 52.5 ei

D. Bench press

E. For time:
10 - 8 - 6 - 4 - 2 HSPU 5 kg plates
150 m run
Result: 13.07
149/170

F. 3 sets of:
DB bench press 2x12x25 lbs 1x10x25 lbs
KB push press 3x15x8 kg
Vipunostot 2x12x10 lbs 2x8x10 lbs

105 min
A. Warm up

B. Strict HSPU
10 kg plate x 4,3,3

C. Skillwork: HSW practice for 25 min

D. Hatch squat program week 5 day 2
Back squat 6x52.5 6x60 6x65 6x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

E. Bench press 10x37.5 10x37.5 9x37.5

F. 3 sets of: kipping HSPU x max reps, 5 kg plates
9,6,6

G. 3 sets of:
Vinopenkkipunnerrus käsipainoilla 3x8x25 lbs

H. Skillwork: C2B practice for 30 reps

Eka seurantatulos pyöräergometrilla + lihaskuntotesti, tulokset salaiset :D

A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-

AMRAP 15’
12 TTB
15 Burpees
20 UB KB Swing @ 24/16 Kg

-Penalty: add 4 burpees the following round

Focus: 5x3 Push Press – First Working Set around 65% 1RM

Metcon: 15 Minute AMRAP
- 200m Run
- 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
- 8 BB Roll Outs
- 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

Score: 3RM / Rounds + Reps

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time