Metcon: 6 Sets 18 Wall Ball (20/14) 12 Toes to Bar 6 Dumbbell Snatch (70/50) -rest 1:1 between sets- Time Cap each set: 2 minutes 30 seconds Scaled: 6 Sets 12 Wall Ball (20/14) 9 Toes to Bar 6 Dumbbell Snatch (50/35) Muscle Clean + Tall Clean + Behind the Neck Push Jerk 3 Sets 3 Muscle Cleans + 3 Tall Cleans + 3 Push Jerk Behind Neck @5/10 RPE *Rest as needed between sets. Power Clean + Push Jerk 3 Minute EMOM 2 Power Clean and Push Jerk @70% 1RM Clean and Jerk -directly Into

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGENER CLEANS Strength: (12MIN) 3-3-3-3-3-3 Build to heavy 3 Hang power cleans in 6 sets Metcon 16min cap Buy in: 500m/400m Row / Ski or 1000m/800m Bike Erg 2RDS 20 Toes to bars 30 Alternating Hang Dumbbell Clean and jerks (50/35) Buy out 500m/400m Row / Ski or 1000m/800m Bike Erg

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups Strength 13MIN RUNNING CLOCK 4 Sets of 5 Reps Barbell Strict Press Do 1 Pass Sled push Metcon 16min cap Buy in: 500m/400m Row / Ski or 1000m/800m Bike Erg 2RDS 30 Hanging Knee Raise 30 Double Dumbbell Pushpress Buy out 500m/400m Row / Ski or 1000m/800m Bike Erg

Pause Front Squat + Front Squat 7 Sets (New set every 1:30) 1 Pause Front Squat + 1 Front Squat *Start around 65% and work up to 80-85% of 1 RM Front Squat over the course of the 7 sets. *3 sec pause at the bottom Pause Back Squat + Back Squat 7 Sets (New set every 1:30) 1 Pause Back Squat + 1 Back Squat *Start around 65% and work up to 80-85% of 1 RM Back Squat over the course of the 7 sets. *3 sec pause at the bottom Core Work 3 Sets :45 Plank on Rings (put feet up on box)

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 26.3(HYROX EDITION) For time: 2 rounds of: 12 burpees over the Dumbbell 12 Hang Dumbbell power cleans 12 burpees over the Dumbbell 12 Dumbbell Thrusters 2 rounds of: 12 burpees over the Dumbbell 12 Hang Dumbbell power cleans 12 burpees over the Dumbbell 12 Dumbbell Thrust