Metcon: 3-3-3-4 Minute Partner 1: 15/12 Calorie Echo Partner 2: 15 GHD Sit Up Max Sandbag Cleans (100/70) (OR Power Cleans 115/80) *Rest 1 minute between each interval. **Cap at 100 Sandbag Cleans. Individual Version: 3-3-3-4 Minute 15/12 Calorie Echo 15 GHD Sit Up Max Sandbag Cleans (100/70) (OR Power Cleans 115/80) *Rest 1 minute between each interval. **Cap at 50 Sandbag Cleans Target Reps: 70-100 SCALED: 3-3-3-4 Minute Partner 1: 12/10 Calorie Echo Partner 2: 12 GHD Si

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 Strength: Build to your heavy 2 pushpress for the day in 10min WEEKENDER Amrap 14min 5 Shouder to overhead (135/95) 10 Deadlifts 15/12 Caloire assault bike or 25/20 Calorie Bike erg

Metcon: (26.1) For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box 20-lb (9-kg) medicine ball, 10-ft target, 24- inch box SCALED: 20 wall-ball shots 18 box jump-overs 30 wall-ba

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold Strength: LACTATE WORK WK2 4 SETS REST 1:1 BETWEEN SETS 8 Dumbbell Hang Power Clean 6 Dumbbell Double Pushpress 40m Dumbbell Farmers carry CHOOSE A WEIGHT THAT IS MODERATE AND CAN DO UNBROKEN HYROX SPECIFIC (BREAK HOWEVER YOU WANT) 150/120 Calorie Row or Ski or 100/80 As

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog Burgener Cleans Strength Every 1:15 x 5 Pushjerks at RPE 6-7 Every 20sec for 4 min 1 Squat clean at RPE 7-8 FOR TIME: (20 min cap) 10-20-30-40-50 Bodyweight Step-ups Alternating Hang Dumbbell Snatches (50/35) 2nd floor run