METCON: 3 Sets 5 Rounds 500m Bike Erg 25ft Dumbbell Front Rack Lunge (2x35/25) 5 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (275/185) Set 2: 2 Deadlifts (295/195) Set 3: 1 Deadlift (315/205) Time Cap Each Set: 14 minutes SCALED 3 Sets 5 Rounds 400m Bike Erg 25ft Dumbbell Front Rack Lunge (2x30/20) 4 Shuttle Runs (50ft) *Deadlifts -rest 2 minutes between sets- Set 1: 3 Deadlift (225/155) Set 2: 2 Deadlifts (255/165) Set 3: 1 Deadlift (

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 Deadlifts: ( 1 set every 3 min) in 5 Sets build to your 5 Reps warm up empty bar x10 Reps then 5 Reps @40% Conditioning (15 min cap) 21-15-9-6-3 Double Dumbbell Deadlifts Dumbbell pushups every after set do 20 Wallballs

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: STATION 1: 3RDS 40 Airsquats 500m/400m Row / Ski REST 2 MIN STATION 2: 3RDS 20 Alternating Single Dumbbell Lunges (50/35) 1000/800m Bike Erg REST 2 MIN STATION 3 3RDS 15 Regular Burpees 400/300m Air Runner or 3rd Floor run Accessory work: 3RDS 20 Doub

Back Squat 10 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 3 Sets 3 Front Squat @90-95% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 15 Minute EMOM Min 1-5: 5x (Power Clean + Push Jerk) @ 6/10 RPE Min 6-10: 4x (Power Clean + Push Jerk) @ 7/10 RPE Min 11-15: 3x (Power Clean + Push Jerk) @7.5/10 RPE *All touch and go. Core Work 3 Sets 30 Toe Touches 30 Jack Knives 15 Weighted Sit Ups *Rest as needed between sets. ME

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 the wall Burgener Cleans 10 Front Sotts press at empty bar Every 2:00min x 6 Sets 3 Snatch Grip Deadlifts 2 Hang Power Snatch 1 OHS FIND HEAVY COMPLEX FOR TODAY THEN EMOM x 3 5 Snatch pull at heaviest weight Chipper: (16 min cap) 50 Double Unders or x 2 Singles 21 Power Snatch 3 Wall Walks 50 Double Unders o