Back squat 1x5, 1x20 Then build a heavy 9 Then 3x6 A-B-A-B-A A-AMRAP4 200 m suicides or max distance bike B-AMRAP4 10 deficit reverse lunges-Hyrox use a sandbag 20 air squats

Part 1 Five rounds-building sets 8/8 alternating reverse Zercher lunges 200 m ski for time Part 2 Five rounds-building sets Eight under hand grip barbell, rows 15 Bar over Burpee‘s for time Part three Five rounds-building sets Eight close grip bench press presses 200 m row for time

Part 1 Ski bike or row Four rounds Three minutes-moderate pace 90 seconds-fast 30 seconds-slow Part 2 30-20-10 Med ball sit ups Russian twists (L+R=2) Flutter kicks (L+R=1) Hand to hand swings (L+R=2)

Strict press 1x5, 1x20 Then heavy 3 Then 3x1 @90-100%3 rounds-Building sets 12 pull ups 12 gorilla rows 12 bottoms up presses 12 hand release push ups Tabata burpees Tabata cal row

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups

Endurance Four round Bike row or ski Two minutes moderate Two minutes fast Two minutes slow Delta Low box step ups very heavy 1x40, 2xs 30 3xs20 4xs 10 Side plank 1x60 seconds e 2xs 45 seconds 3xs 30 seconds 4xs 15 seconds

Bench press-1x5 with pause, 1x20 Then build a heavy 6 Then Tabata alternating kettlebell snatches Then EMOM3 4 bench presses Then Tabata kettlebell cleans Then AMRAP6 10 hand release push ups 10/7 cal ski 10 (5/5) alternating kettlebell Rows 10/7 cal row

Strength Five rounds building sets 9/9 deficit Bulgarian split squats 9 incline, dumbbell bench press 9/9 single arm rows Conditioning Three rounds for Time 30 Heel elevated goblet squats 40 kettlebell Clean n presses 50 feet broad jumps

Endurance Part 1 Four rounds Run bike row or ski Moderate two minutes Sprint 90 seconds Slow 90 seconds Part 2 Three rounds 45 seconds work 15 seconds rest Side plank left Side plank, right Flutter kicks Reverse plank

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Australian push-ups Finisher-option Mixed tabata Double kettlebell bent over row Double kettlebell push press

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute Max Sit-Ups • Max-Time Dead Hang

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball