METCON: 2 Sets 3 Rounds 200m Run 100ft Sandbag Shoulder Carry (100/70) 500m Bike Erg 10 Sandbag Box Step Overs (20) (100/70) -rest 2 minutes- 3 Rounds 50ft Sandbag Lunge (100/70) 500m Bike Erg 100ft Sandbag Bear Hug Carry (100/70) 200m Run -rest 2 minutes between sets- *Work to pace each interval the same with 75-80% sustainable efforts. *Rx’d subs if needed: Sandbag Shoulder Carry: Dumbbell Front Rack Carry (2x50/35) Sandbag Box Step Over: Dumbbell Box Step Over (2x50/35) (h

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull aparts WEEKENDER: NO TIME CAP 1000m TEST RUN ON AIR RUNNER THEN 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Front Squats Double Dumbbell Pushups Double Dumbbell Lunge (ANYHOW) Finisher: 3 Sets 12 Dumbbell Calf raise 12 Single Dumbbell Overhead situps

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep 4 Sets 1 SET EVERY 3 MIN 5 Deadlifts 5 Pushjerks 5 Front Squats 135/95 or RPE 6.5-7 3RDS 500m/400m Row/ski or Bike Erg 12 Deadlifts at bodyweight (SCALE AS NEEDED) 21 box jumps (24/20)

Back Squat 10 Sets 3 Back Squat @79-84% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @84-89% 1RM Front Squat *Rest as needed between sets. Power Clean + Hang Power Clean (OPTIONAL) 10 Minute EMOM Min 1-5: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6/10 RPE Min 6-10: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6.5/10 RPE Accessory Work 3 Sets :45 Single Arm Kettlebell Front Rack Hold (each arm) 25ft Si

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold HYROX SPECIFIC WORK: Every 8 min x 5 sets 1000/800m Bike Erg or 30/24 Calorie Bike 20m Burpee broad jumps 500/400m Row OR CAL SKI 10 Dumbbell Thrusters Dual 35/20 REST REMAINING TIME FINISHER: 3 SETS 20 Alternating V-ups 10 Hollowrocks