10 Rounds of:
Single Arm Farmer Carry x 25m each (32/24kg)
30s Hard Effort Row, Bike Ski Erg, or 50 meter Shuttle Sprint
Rest 60s.

*Score = what you ate for breakfast today. =)

Hatch squat week 10 day 1

2min ON/2min OFF

1. Row 25/18 Cal. + ME Burpee over Rower
2. Assault Bike 25/18 Cal. + ME Squats
3. Row 25/18 Cal. + ME DB Snatches
4. SkiErg 25/18 Cal. + ME V-Ups
5. Row 25/18 Cal. + ME Wall Balls
6. Sled Push (4x15m) + ME Burpee Box Jump Overs
7. Row 25/18 Cal. + ME Burpee over Obstacle
8. AMRAP of: 10 Wall Balls - 10 Pushups
9. AMRAP of: 7 KB Swings - 7 Goblet Squats

Hatch squat week 9 day 2

A.
Clean pull: 5x3 (100%)

B.
Power clean: 10x1 (85-90%)

C.
Front squat: 3x3 (80%)

D.
3 rds:
GHD-sit up: 10-20
Hollow rock: 10-20
Rest 1-2min

Rest Day!

Maastaveto 4x2x75%, 3x1x85%
Etuheilautus 5x8-15
Staattisia vatsapitoja

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 ghdsu/mbsu
6 push ups
8 plyo

Metcon/*Rx(17)
FGB clock
hrpu/*hspu
pull-ups/*rope climb
db snatch(n.o.s) 35/20-*50/35
bfsu
row

burgerner warm up coach led otm(5)

otm 6
snatch-climb if form allows

Finisher
2 min hamstring stretch
1 min s/a para stretch
30 w-raise
100 flutters

Deadlift on a 25kg plate.
Do work sets of 4 x 8
Load should be fairly light, something around
45-55% of your 1RM

EMOM 9
1. 3 Clusters 75% of push press
2. 3 Thrusters 75% of push press
3. Rest