Monday 10/5

Strength Hatch week 7, day 1
WOD - For Time
15 Burpee Pullups
15 Bear Complex
15 Burpee Pullups

Tuesday 10/6

WOD
400M Run Buy in
2 Rounds For Time
40 DL 155/115
30 DU's
20 T2B
10 Box Jumps
400M Cash out (only run at the end of 2nd round)

Wednesday 10/7

Strength - Bench Press 5.5.3.2.1

5 Min AMRAP
3 Thrusters 135/95
12 Burpee over bar

Rest 2 Mins

5 Min AMRAP
5 S2OH135/95
10 Pull ups

Rest 2 Min

15 Mins of Running
Every 30 Seconds for 5 Min Run 50m
Every 30 Seconds for 5 Min Run 100m
Every 30 Seconds for 5 Min Run 50m

Thursday 10/8

Strength Hatch week 7, day 2
Back Squat 4@70% 4@75% 4@80% 4@85%
Front Squat 5@60% 5@65% 5@70% 5@70%

WOD 3 Rounds
400m Run
15 Md Ball Slams
15 Hang Squat Cleans 135/95
15 Hand Release Push ups

Friday 10/9

WOD
10 min EMOM
3 HSPU
8 Alt'g Pistols
2 Min Rest
10 min EMOM
3 bar or ring MUs (6 Ring dips/ 6 ring pulls
6 Box step ups with empty bar (3 each leg)
2 Min Rest
10 Min EMOM
3 each arm KB Clean and Jerk
30 DU

Saturday 10/10

Partner/Team WOD

Sunday 10/11

Open Gym