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 2 min x 6 Sets 2 Deadlifts 1 Hang Power Clean 1 Pushpress Conditioning: 11 min Cap 3 Clean and jerks (135lbs) 3 Bar Facing Burpees

Back Squat 10 Sets 3 Back Squat @ 76-81% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @81-86% 1RM Front Squat *Rest as needed between sets. Power Snatch + Low Hang Power Snatch (OPTIONAL) 5 Minute EMOM Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @5.5/10 RPE -Directly Into- 5 Minute EMOM Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @6/10 RPE Core Work 2 Sets (Not for time) 15 Weight

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 5x3 High hang muscle Clean RPE 4-5 then Every 1:15 x 8 1 Power Clean 1 Low hang Squat clean RPE 6-7 Chipper: (16 min cap) 30/24 Cal Row or Ski or Bike Erg 30 OHS (95/65) 30/24 Cal Row or Ski or Bike Erg 20 OHS (95/65) 30/24 Cal Row or Ski or Bike Erg 10

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 (40 MIN WORK) WORKOUT 1: (PARTNER) 2x4TH FLOOR RUN 1000m/800m Row 80m Burpee broad jumps REST 2 MIN WORKOUT 2: (PARTNER) 2x4TH FLOOR RUN 2000m/1600m Bike Erg 100 Wallballs REST 2 MIN WORKOUT 3; AMRAP: 5 MIN 40 MEDBALL SITUPS (SYNC 1 BALL) MAX DISTANCE

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: 5 Sets Every 2:30 x 5 5 Deadlifts RPE 7 10/side Pall Off Press Conditioning 5 ROUNDS 15/12 Cal Ski or Row 10 Barbell rows (95/65) 40m Farmers Carry OR DB CARRYS FINISHER: 2 Rounds 20 Alternating Bicep Curls 20 Tricep dips