Strength Back squat-1x5 with pause, 1x20 Then build a heavy 7 Then 4x5 4 rounds-Building sets 8 db thrusters 8/8 split stance or single leg Romanian deadlifts Hollow rocks-30 seconds conditioning 3 rounds for time-7 minute cap 8/8 alternating lateral step jumps 50 ft walking lunges 5/50 flutter kicks

strength Farmers carry-50 ft ahap yes Then 2 minute bike sprint Hyrox 2 rounds 30/20 Cal row or ladder 100ft Sled Push AHAP 8 Burpee Broad Jumps 2 minute sprint distance Into: 2 rounds 30/20 Cal Ski 20 KB Deadlift (70/53 x 2) 300 ft farmer Carry (70/53 × 2) 25 Wall Balls (20/14) Bike=Use the distance you establish in the 2 minute sprint you get pre workout Rx+3 rounds of each Rx 2 rounds of each (as written) Scaled 1 round of each

AMRAP14 40 double unders/ singles/ jumping jacks 30 second wall sit 20/20 mountain climbers 10 second L hang Rest 1 minute AMRAP14 10/7 cal ski 20/20 second split squat hold 10/7 cal row 20/20 second side plank

Strength Pause bench press Build a heavy 9 Then 3x7 5 Rounds-Building sets 3 negative chin ups or under hand grip Australian push-ups pause at the top and bottom of each trip 5/5 single arm bottoms up presses 7 v ups with a pause at the top Mixed tabata-4 rounds Ring push ups Left arm row Right arm row

12

Strength Bench press 1x5 then 1x20 Then build a heavy 12 Then 1x20 fire set 3 rounds-Building sets 12 underhand grip barbell rows 200 m row 12 incline db bench 200 m ski Conditioning Mixed tabata Alternating kb cleans Push ups

strength Sled Push-Build a heavy 50 ft Hyrox For time 1 k row or ski Then Rx= 5 rounds Rx =3 rounds scaled =1 or 2 rounds 20 (10/10) Sandbag lunges 20 wall ball 400 m run Then 1 k row or ski

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that number by 2.5 And complete for time Incline, dumbbell bench press Build a heavy 12 Then one fire set of 20 Chest supported double dumbbell row Build a heavy 12 Then one fire set of 20 Double dumbbell strict press Build a heavy 12 Then one fire set of 20