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 Clean 10 Front Sotts press at empty bar FROM YOUR PREVIOUS TEST (RM) EMOM x 5 3 Position Cleans (SQUAT) x 5 SETS (HIGH HANG, HANG FULL) AT RPE 5 THEN.. EMOM x 5 High Hang Squat clenas at RPE 5-6 THEN... EMOM x 5 High hang Clean pulls at RPE -6-7 Chipper 15 min cap 30 Box jump overs (24/2

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 Inchworm pushups 1 min plank hold HYROX SPECIFIC WORK FOR TIME (30 min cap) Buy in 4000m /3200 Bike erg /2000m/1600 Row or Ski Then... SHARED 60 Single dumbbell box step-ups (35/20) 60 Single dumbbell goblet thrusters https://www.youtube.com/watch?v=5cPzyJmJFOA 60 lateral burpee over DB accessory if time a

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Every 3 min x 5 Sets 8 Deadlifts (135/95) 8 Double dumbbell rows (35/20) 30 Banded Pull aparts 8RDS FOR TIME 3 STRICT PULL UPS OR 9 RING ROWS 12 Kettlebell Sumo Deadlift High pull 20m Dumbbell Farmers carry

Hang Power Clean 7 Sets (New set every 1:30) 3 Hang Power Clean *Start at 50-55% of 1RM Power Clean and build to a challenging set of 3. Accessory 1 4-5 Sets 5 Goblet Hold Cossack Squat (each side) 8 Bumper Plate Overhead Walking Lunge (each leg) :30 Wall Sit Hold *Rest 2 minutes between sets. Accessory 2 3-4 Sets 10 Paloff Press (each side) 12 Deadbug (slow and REACH at the bottom) 50ft Double Kettlebell Front Rack Carry *Rest 2 minutes between sets. Metcon: 6 Sets (1 set e

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep FBB: EMOM x 12 Min 1: 12 -15 Double dumbbell bench press (35/20) Min 2: 12-15 Deficit Pushups (2x45) Min 3: 2 Rope climbs / 6 Strict Pull-ups Conditioning AMRAP 12 12/10 Calorie Assault bike or 18/15 Cal Bike Erg 8 Double Dumbbell Thrusters (35/20) 4 Wall walks