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

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

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

Korkeita boxihyppyjä ja leuanveto sarja.

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.

Hatch squat week 12 day 2

Squat Challenge

Then,

“Elizabeth”

21-15-9

Cleans 135/95- It don’t say “power”, so it’s squat cleans! (MOD 50#)

Ring Dips (MOD purple band dips)

The last time we did Elizabeth, I did power cleans, so this time took a good 3 minutes longer... Added 5#. Add 5 more next time.

WU: 5 rounds
10 kb swing
5 lunges each leg
5 weighted sit ups
10 bw squats
WOD:
4 rounds
10 kb push press
10 hight pulls
20 deadlift hight pulls
Time: 5:11

3’ rest

8 rounds withs 16kg Kb
Kb swing 16kg 60”
Thrusters R arm
Thrusters L arm
Kb swing R arm
Kb swing L arm
Kb thrusters

3’ rest

5 rounds
5 push ups
10 in and out

For 10min every 2 min 2 split jerks
from the blocks

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(25)
run/walk for 25:00 minutes or 2.5 miles

Finisher
50 side bends
1:00 quad stretch

35 min walking
106/124