Hatch squat week 12 day 2

90 min

1.Conditioning
A. EMOM for 60 min, 5 rounds:
1 - 5) easy AB
6) 6 HSPU + 8 air squat
7) 8 pull up + 6 push up
8) 8 T2B + 20 sec. hollow hold
9) 12 wall ball @ 14 lbs
10) 24 walking lunges
11 - 12) easy row

2.Cool down
5 min AB + mob.

6kierrosta
12cal skiergo
5 rengasdippiä
5/5 kk tempaus+kyykky

Korkeita boxihyppyjä ja leuanveto sarja.

Complete as many rounds in 20 minutes as you can of:

• Rope Climb, 1 ascent
• Run 400 meters
• Max rep Handstand push-up

Post the number of handstand push-ups completed for each round

Snatch, 4x2 2x1 (HS)

Four rounds for max reps of:
60s of KB Swings
Rest 60 seconds
60s of Pushups
Rest 60 seconds
60s Box jump
Rest 60 seconds
60s pullups
Rest 60s

• 12-16 Min EMOM of:
Odd Min
BB Front Squats 70% 1RM 4 reps
Even Min
Strict Ring Dips 5/3 reps + Kipping Ring Dips 5/3 reps

Ski 21.100m for time!

Shoulder Press Challenge L-10 “only 2 to go” failed today on this lift, only got 7 at 70lbs but I did 7 two times.

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood

200m Run

20 Front Squat 135/95

200m Run

20 Burpee

200m Run

20 Pull-up with the green band

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

Row: 500m / rest 1min
(-4-5s. 5k avq pace)