WOD:

1) Hatch Program – Week 7/Day 1 – Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

Warm-up as needed. Rest no more than 90 seconds between sets.

2) Hatch Program – Week 7/Day 2 – Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) 10 minute AMRAP:

10 Toes-to-bar

10 Burpee-to-target

Use a target that is 6″ or more out of your reach

Extra Work:

4) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count that you can maintain for all 10 minutes.

5) Reverse Hyper: 4 x 12

Heavy as possible. Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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