Superset 1 3 Sets 5 Dumbbell Incline Bench Press @9/10 RPE 3-5 Weighted Pull Up (Heavy!) *Rest 90-120 seconds between sets. Superset 2 3 Sets 5 Floating Deadlift @8-8.5/10 RPE 50ft Single Kettlebell Farmer Carry (each arm, HEAVY) *Rest 90-120 seconds between sets. Back Squat Every 1:00-1:30 for 10 Sets 1 Back Squat *Start around 65-70% and build to a heavy single for the day. METCON: 5 Sets 20 GHD Sit Ups 75 Double Unders 5 Wall Walks -rest 1:1 between sets- Time Cap Each Set

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 NO CLASSES!!!!!!!

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 NO CLASSES

Snatch Balance 1 Snatch Balance @70% 1RM Snatch Balance 1 Snatch Balance @75% 1RM Snatch Balance 1 Snatch Balance @80% 1RM Snatch Balance 1 Snatch Balance @75% 1RM Snatch Balance 1 Snatch Balance @80% 1RM Snatch Balance 1 Snatch Balance @85% 1RM Snatch Balance 1 Snatch Balance @80% 1RM Snatch Balance 1 Snatch Balance @85% 1RM Snatch Balance 1 Snatch Balance @90% 1RM Snatch Balance 1 Snatch Balance @90+% 1RM Snatch Balance 1 Snatch Balance @90+% 1RM Snatch Balance *Rest as nee

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 9 MIN 20m Sandbag Lunges 300/200m Row or Ski REST 1 MIN BLOCK 2: AMRAP 9 MIN 10/8 Calorie bike 15 Wallballs REST 1 MIN BLOCK 3 AMRAP 9 MIN 6 Single DB Alternating Devils Press (50/35) 2nd floor run EXTRA CREDIT 100 BANDED PULL APARTS TO