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5x

3min AMRAP

400m Run
ME Double unders

Rest 2min between sets

Score: Total amount of double unders

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WARM-UP:

800-1200m run

Then,

EMOM9

1: Rope jump
2: 30/30s calf stretch
3: 30/30s half kneeling hamstring stretch

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Hatch squat cycle
Week 1, day 1

Back squat
1x10 @ 60%, 207#
1x8 @ 70%, 242/239
1x6 @ 75%, 259/256
1x4 @ 80%, 276/273

Front squat
1x5 @ 60% 180/screwed up used 190
3x5 @ 70% 210/207

4 x 6 minute partner suffering stations

Brandon Station
3 x Curtis P (95/65)
Wall Ball

Dale Station
10 X Ring Pushups
Plank Hold

*Legion Run

Troy Station
5 X Overhead Squat (105/75)
Mountain Climbers

Zak Station
10 x Burpee Box Jump
KB Thruster (70/53)

E3MOM x 5
6 x 1 + 1/2 back squat

Rest Day

3 rounds of 5 rep max back squat 5 RM

Tempaus 2@70%, 2@75%, 1@80%, 1@85%, 1@raskas ykkönen (kisa-aloitus)

Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@ raskas ykkönen (kisa-aloitus)

Etukyykky 3@70%, 2@75%, 1@80%, 1@85%, 1@raskas ykkönen

7 Rounds for time of:

7 Back Squats (75% 1RM)

14 Walllballs (9/6kg)

28 walking lunges holding (16/12kg) dumbbels

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

3.3+16+5+6+8= 38.3 with 25# vest

1 the first minute...
2 the second...
etc.
until you can't get your reps done in the 60 seconds.

11+8