Workout 1
500M row or 400 run.
S1: S1 – Hatch Squat week 3 of 6 Workout B (Weight)
Back Squat
Min 2: 1*10 @60%

Min 4:1×10 @65%
Min 6 1*8 @70%
Min 8 1*8 @ 75%
Front squat (roughly 80% of back squat)
Min 10 1×5 @ 65%
Min 12 1×5 @ 70%
Min 14 1×5 @70%
S2: Sport – 21/15/9 row + push ups (Time)
21-15-9 reps of:
Thrusters 95/65lbs
Toes-to-bar
KB swings 53/35lbs
—-rest 2 min—–
For time:
1000m Row

Workout 1

2 mile bike sub 5:30 min
3 sets 12 seated shoulder press 65lb
4 sets 12 dumbel shoulder press 25lb
3 sets 12 lateral shoulder raise 15lb
3 sets 12 shoulder band pulls 10lbs
3 sets 12 shoulder shrugs 135lb
5 weighted pullups 25lb