A1) Front squat 3x5x85%

21-15-9:
Deadlifts (70/102 kg)
Lateral burpees over the barbell

Scaled WOD
For time:
21-15-9:
Deadlifts
burpees/up downs

Hatch squat. Week 3. Day 1

A1) Power Clean 3x4x60%
A2) knees to feet + jump 3x3
A3) Bounces 3x10
A4) jumping push ups 3x6

Front Squats 5x3x80%

Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (15/22.5 kg)
– Use 2 DBs for the lunges, held as desired.

scaled
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (light or unweighted)
– Use 2 DBs for the lunges, held as desired.

RX
2 SETS; Rest 2:00 between sets
30/20 Cal Bike/Row/Ski
21 Pull-Ups
20/15 Cal Bike/Row/Ski
15 Chest to Bars
15/12 Cal Bike/Row/Ski
9 Bar Muscle-Ups
Timecap: 18 mins

SCALED
2 SETS; Rest 2:00 between sets
25/20 Cal Bike/Row/Ski
21 Ring Rows
15/12 Cal Bike/Row/Ski
15 Jumping Pull-Ups
12/10 Cal Bike/Row/Ski
9 Pull-Ups / Jumping Pull-Ups
RPE 7

Timecap: 18 mins
Score is slowest set today

Warm Up
2 rounds
2 min cardio
10 reverse lunges + strech
5 inch worm + push up
9 gtoh + halo
9 goblet squat
18 plate hops

Strenght
2 sets
2 rounds
10-12 double db bench press + 10-12 back rack step back lunges
alt time full round with partner
after 2nd round, rest 2-3 min and repeat but with 6-8 reps and 6-8
on step back lunges

Workout
3x3 min on / 1min off
3 power cleans @50% of 1rm power clean
6 burpee over barbell
9 air squats
target 3-4 rounds per 3 min set.

3-4 rounds

6 hanging pronated grip to supinated grip
8 + 8 landmine press
20 landmine twist
20-30sec handstand hold

EMOM x 8-12
1) machine
2) 5 press +5 push press + 5 front squat
3) machine
4) 5 thruster + 10-20 banded pull apart