Metcon: 4 Rounds 40 Calorie Bike Erg (OR 400m Run OR any machine) 40 Toes to Bar (OR Abmat Sit Up OR GHD SIt Up) 40 Air Squat (OR Step Back Lunges) 40 Shoulder to Overhead (75/55) (OR Dumbbells (2x35/25) OR Push Up) *If you are sore and very fatigued from 13.5 yesterday, then use the OR options in parentheses and keep the intensity moderate (not high) on this one! Time Cap: 40 minutes Scaled: 4 Rounds 30 Calorie Bike Erg(OR 400m Run OR any machine) 30 Toes to Bar (OR Abmat Si

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: (PARTNER) AMRAP 15 MIN (ALL SHARED) 500m/400m Row or Ski 80m Shared Farmers carry (24/16kg) 10 Synchonized Situps -REST 3 MIN- AMRAP 15MIN (ALL SHARED) 1000m/800m Bike Erg 10 Double dumbbell devils press (35/20) 10 Synchonized V-ups IF TIME ALLOWS 2R

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 E3MOM x 3 Deadlifts 3x10 AT RPE 5 Every after set 8/side Dumbbell Bent over rows CINDY (BENCHMARK WEEK 1/4 JAN) AMRAP 20 MIN 5 Pull-ups 10 Pushups 15 Airsquats

Muscle Clean 4 Sets 5 Muscle Cleans @5-5.5/10 RPE *Rest as needed betweeen sets. Clean & Jerk 3 Clean and Jerk @50% 1RM Clean and Jerk 2 Clean and Jerk @60% 1 RM Clean and Jerk 2 Clean and Jerk @70% 1RM Clean and Jerk 2 Clean and Jerk @75% 1RM Clean and Jerk 1 Clean and Jerk @80% 1 RM Clean and Jerk 1 Clean and Jerk @85% 1RM Clean and Jerk 1 Clean and Jerk @Heavy for the day *Rest as needed between sets. Deadlift 5 Minute EMOM 2 Deadlift *Start at 65-70% and build every set.

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