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: 30min cap Buy In Shared : 2000m/1600m Row or Ski or 4000/3200m Bike Erg Into... 3RDS 30 Shared Thrusters (75/55) or 35/20 double Dumbbell Thrusters 20 Synchronized Pushups 100m Farmers carry shared (24/16kg) Finisher: EMOM x 7 10 Hollowrocks 5 V-ups

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 Strength Complex: Every 1:30 x 8 Sets 1 Deadlift 1 Hang power clean 1 Thruster START AT 50% INCREASE EVERY 2 Conditioning: 16 min cap 5RDS FOR TIME (15 min cap) 6 Power snatches (115/75) 10 Lateral burpee over bar 500/400m Bike erg or 250/200m Row

DELOAD WEEK Back Squat 3-5 Sets 3 Back Squat @65-75% 1RM Back Squat *Rest as needed between sets. Front Squat 3-5 Sets 3 Front Squat @70-80% 1RM Front Squat *Rest as needed between sets. Power Snatch 15 Minute EMOM Min 1-5: 3 Touch and Go Power Snatch @5/10 RPE Min 6-10: 3 Touch and Go Power Snatch @ 6/10 RPE Min 11-15: 3 Touch and Go Power Snatch @ 6.5/10 RPE Core Work 3 Sets 3x (1 Turkish Get Up + 2 Single Arm Kettlebell Overhead Squat) (per side) *Rest as needed between se

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 BLOCK 1: AMRAP 8 MIN 1000/800m Row or Ski Remaining time Max Wallballs (14/10) REST 1 MIN BLOCK 2: AMRAP 8 MIN 2000m/1600m Bike Erg Remaining time Burpee Broad Jumps REST 1 MIN BLOCK 3 Amrap 8MIN 40/32 Cal bike or 800m Run Remaining time Max Reps back

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull aparts 30 Sec Latt stretch on wall Burgener Cleans 10 Front Sotts press at empty bar Every 1:15 x 5 2 Squat Cleans at 70-801RM then E2MOM x 4 Sets 4x4 Front Squats @10-15lbs heavier than 70-80% Squat clean weight Conditioning: For time (15 min cap) 50 Wallballs (20/14) 40 Alternating Hang dumbbell Snatches (50/35) 30 Burpee over db late