morning extra:

rowing 45 minutes

HR 55-65%

For time:
Accumulate 2018kg with thrusters. You choose weight.
Accumulate 2018m Rowing.

You can row and do thrusters anyway you want.

10 MIN T-PAIN TRX WARM UP

(8 mins to set up & explain)

3 Circuits, 4 ppl per Circuit

8 MIN FOR TIME
Each person is doing something different
200 MB SLAM (25/40lbs) (50 per person)
180 Burpees (45 per person)
160 Prone MB Chest Throw (40 per person)
140/ MB Plank Taps (35/ per person)
200/ Mountain Climbers (50/ per person)

2 mins off

TAP ME OUT
1 person holding elevated side plank for each distance of partners - alternate sides when needed. Last person to finish distance is the timer.
ORDER ROW / RUN / SKI / HOLD
Complete distances on ALL machines
100m (0.06)
150m (0.09)
200m (.12)

2 mins off

BARBELLS ARE MY FAVOURITE - 4 BB stations - MAKE ROOM PPL
BB bicep curl
BB OH press
BB Thruster
BB REV LUNGE
BB ROM DL
BB ROW
TRY NOT TO LET GO
25 - 20 - 15 - 10 - 5

CRY, Happy Tears :D

1. Conditioning
   “DT”
   5 Rounds:
   12 Deadlifts
   9 Hang Power Cleans
   6 Push Jerks
   (70/50)

2. Row Conditioning
   On the Minute x 12 (3 Rounds)
   Minute 1 – 20/15 Calorie Row
   Minute 2 – 17/13 Calorie Row
   Minute 3 – 14/11 Calorie Row
   Minute 4 – Res

Touch and go power cleans
3 sets of 5 reps tng power cleans.
Use 60% of 1RM. Rest 1 min after each set.
No straps.

Suorinjaloin mave

8x3@55-65% takakyykyn ykkösestä

Työntöveto

3x85%
3x90%
3x95%

Rive riipusta

3x60%
3x65%
3x70%
2x75%

Hatch squat week 8 day 2

5 rounds for time:

3 Snatches 50/35kg
6 Pull-ups
9 WB 9/6kg