Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 Minute EMOM Min 1-5: 3 (1 Power Clean + 1 Push Jerk) @5.5/10 RPE Min 6-10: 3 (1 Power Clean + 1 Push Jerk) @6/10 RPE *All touch and go. Core Work 3 Sets 5 Kettlebell Windmills (per side) 5x (1 Medball GHD Sit Up + 4 Russian Twist) 30 Jack Knives *Rest as needed between sets. METCO

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 2 SETS OF 15 MIN AMRAP AS A PAIR AMRAP 15 MIN 1000/800m Row or Ski Remaining Time: AMRAP 40m Shared Burpee broad jumps 25m Sled Push ( OPEN WEIGHT) 40 Wallballs (SHARED) REST 5 MIN AMRAP 15 MIN 2000m/1600m Bike Erg or 60/48 Cal Bike Remaining Time: 40

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 Gymnastics Chill Cindy 5 Pull ups 10 Pushups 15 Air Squats IF THE VOLUME IS TOO HIGH 3 Pull ups 6 Pushups 12 Airsquats Conditioning: 5 Rounds 12/10 Cal Bike or 15/12 Cal Row 3 Bear complex (115/75) BEAR COMPLEX 1 Power Clean 1 Front Squat 1 Push Press 1

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: POSTERIOR AND PULL Every 1;30 x 10 3 Deadlifts (INCREASE EVERY 2 SETS) Build to heavy 3 5 Rounds for time (15 min cap 400/300m Row / Ski / Bike Erg 15 Kettlebell Swings (24/16kg) 20m Broad Jumps (NO BURPEES)

METCON: 3 Sets 2 Rounds 16/13 Calorie Row 4 Wall Walks -into- 4 Rope Climbs -rest 2 minutes between sets- Time Cap each set:  5 minutes SCALED: 3 Sets: 2 Rounds 13/10 Calorie Row 3 Wall Walks -into- 3 Rope Climbs -rest 2 minutes between sets- Snatch + Hang Snatch + High Hang Snatch Snatch + Hang Snatch + High Hang Snatch @68% 1RM Snatch Snatch + Hang Snatch + High Hang Snatch @70% 1RM Snatch Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch Snatch + Hang Snatch + H