Bench press- Empty bar 1x5 pause reps 1x20 no pause Then build a heavy 12 Then 1x20, 15 second rest at every break 3 rounds-Building sets 10 landmine rows with rope 10 Dips POW 200 m ski Mixed tabata Db curls Db tricep extensions

Strength Clean and press-Build a heavy 5 HYROX Rx-Delta Scaled-Straight One round 4 Clean n presses 400 m run or row 400 m ski 400 m run or row Two rounds  3 Clean n presses 300 m run or row 300 m ski 300 m run or row Three rounds 2 clean n presses 200 m run or row 200 m ski 200 m run or row Four rounds 1 clean n press 100 m run or row 100 m ski 100 m run or row

Hyrox For time 40 burpees 1k row 400 ft sled push 1k ski *Every 3rd minute including first minute Rx+300 m run Rx 200 m run Scaled 100 m run

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand release push-ups 7 chin ups 7 chin ups Conditioning Mixed Tabata Dips Alternating dumbbell snatches

Circuit 1 AMRAP5 10 floor to overheads 20/20 mountain climbers Rest 2 minutes Circuit 2 AMRAP5 30 second side plank-Left 30 second side plank-Right Rest 2 minutes Circuit 3 AMRAP5 Bike-Gear 20+ Rest 2 minutes Circuit 4 AMRAP5 7 db curls 7 db skull crushers

AMRAP40 250 m row 5 burpees 250 m ski 5 burpees 50 singles/ double unders 5 burpees