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 WEEKENDER: (NO TIME CAP) 5RDS 500m/400 Ski or Row or 1000m Bike Erg (SHARED) 30 Alternating Bodyweight Lunges (SHARED) 10 Double Dumbbell Devils Press (35/25) 2nd Floor Run Together ACESSORY: 3RDS 30 Sec copanhagen planks per side Rest 1 min between

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 every 1:30x 8 2 Hang Power Clean 1 Thrusters 5RDS FOR TIME (16 min cap) 15 Wallballs (20/14) 10 Deadlifts (185/125) 5 Double dumbbell devils press (50/35)

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInute 5 - Rest Time Cap each minute: 55 seconds SCALED EMOM 30 Minutes MInute 1 - 15 Wall Balls (20/14) Minute 2 - 15ft Handstand Walk Minute 3 - 6 Shuttle Runs (50ft) Minute 4 - 5 Sandbag Cleans (100/70)(OR 10 Deadlifts (225/155)) MInute 5 - Rest Knee Health 3 Sets 5 Heel Elevated

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: Every 10 Min x 3 Sets 1000/800m Row/Ski/Bike Erg 20 Thrusters at 75/55 or 35/25 DB 40m Burpee broad jumps -REST REMAINING TIME- THEN REPEAT FOR 2 MORE SETS REST REMAINING TIME FINISHER:2 Sets 30 sec per side copanhagen planks

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 Primer EMOM x 5 Every 1:30 x 5 5x5 Pushpress @RPE6-7 Every 30 sec for 6min 2 Clean and jerks @RPE 7-8 7 Rounds for time (14 min cap) 7 Hang power cleans (95/65) 7 Pull ups 7 Front Squats