day 8, 6x6 @ 80%

Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50' HS Walk

• Not for time or score, a practice session coupling both the strict handstand pushup with handstand walking.

• The 1:00 row intervals are purely in place to slightly elevate our heart rate. Pacing wise, we should be at a relaxed, conversational pace. For males, somewhere in the range of 900-1000. For females, somewhere in the range of 825-925.

3-5 Rounds:
20 Abmat Sit-ups
40m Filly carry (20m+20m)
20 Pallof presses (10+10)
20 KB Side bends (10+10)
20 Superman rocks

• 3sec pause at the bottom

• 6-6-6-6-6 of:
BB Bench Press
6 @ 9 RPE (-5% Load Drop)
65% 1RM 6 reps
70% 1RM 6 reps
75-80% 1RM 6 reps
65-70% 1RM 6-6 reps

3 heavy sets:

6 clean deadlifts
1 hang clean below the knee
1 front squat

Every machine for distance:
15min each:
- Row
- Assault bike
- Ski-erg
- Skillmill Run

every 2 min: 8 Front squats
(6 rounds) increasing weights

A.1.
60s. Row/Ab - Walk out + Push up
45s. Row/Ab - Up&down dog
30s. Row/Ab - Active shoulders (hang)

A.2.
400m Run
2 rds:
6-8 Box jumps
6-8 Db Clean&jerk (alternate)
6-8 Ring row / Pull up

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

2R:
400m Run
60 Synchronized R KB Swings 16/12 kg

THEN

2R:
400m Run
30 Synchronized Push-ups or alt. on box