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 WEEKLY DOSE OF THRUSTERS E2MOM x 6 3 Sets of 10 Thrusters at RPE 6 CAN USE EMPTY BAR BUT FOCUS ON LEG DRIVE HYROX SPECIFIC WORK: (PARTNER) EVERY 10 MIN x 3 SETS 1000m/800m Row Ski or 2000m/1600m Bike Erg Shared 60 Wallballs Shared 12 Double dumbbell devils press (SHARED)

Back Squat 10 Sets 3 Back Squat @82-87% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @87-92% 1RM Front Squat *Rest as needed between sets. Power Snatch (OPTIONAL) Min 1-5: 4 Touch and Go Power Snatch @6.5/10 RPE Min 6-10: 3 Touch and Go Power Snatch @7/10 RPE Core Work 3 Sets 1:00 Weighted Forearm Plank 1:00 Heavy Single Arm Kettlebell Farmer Carry Hold (each arm) *Rest as needed between sets. METCON: 2 Sets (start 2nd set at minute 18) 4 Powe

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 Every E2MOM x 5 5 Sets of 5 Touch and Go Power Cleans @ RPE 6-7 E2MOM x 5 5 Sets of 5 Pushjerks from the rack @ RPE 6-7 12 MIN TIME CAP 4000m/3200m Bike or 2000/1600m Row Remaining time MAX GROUND TO OVERHEAD (135/95)

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: 4 Sets 10 Barbell Rows (115/75) 10 Supinated Ring Rows 20-30 Sec dead hang As many rounds as possible for 15 min 30 Plate Hops 30 Alternating Hang Power Clean (50/35) 3rd floor run 30 Alternating Single Dumbbell Backrack lunges

Hang Squat Clean + Clean 2 Hang Clean (above the knee) + Clean @70% 1RM Clean 2 Hang Clean (above the knee) + Clean @75% 1RM Clean 2 Hang Clean (above the knee) + Clean @80% 1RM Clean 1 Hang Clean (above the knee) + Clean @82-85% 1RM Clean 1 Hang Clean (above the knee) + Clean @82-85% 1RM Clean *Rest as needed between sets. **All Touch and go. Superset 3-4 Sets 6 Single Leg Barbell Deadlift (each leg) @7-7.5/10 RPE :30:45 Copenhagen Plank (per side) *Rest as needed between