AMRAPYO 100 M Run - AS FAST As Possible (AFAP) 100M Goblet Carry 53/35 200 M SKi - AFAP 200 m Jog Recovery Pace

WARM UP 40 Seconds of each Worlds Grentest Stretch Push Up + 1/1 Mountain Climber Row Law Squat Hold with cotation CONDITIONING 2 Rounds...

Warm up Worlds greatest stretch 3 rounds 35 seconds of each/ 15 second rest between Side plank left Side plank right Hollow leg raises...

HYROX Delta 1 round 1 mile run 60 reverse lunges with bar on back 45/33 3 legless rope climbs 30 unbroken wall ball 14/10 2 rounds 2/3...

WARM UP 3 Rounds 30/30 Second Side Plank 30 Sec Hollow 30 Sec Superman CONDITION ING 3 Rounds 0:00 - For Time, 2 Min Cap 40 Alternating...

WARM UP Worlds Greatest Stretch 30 Sec Pistol Squat Hald with feet together 20 Sec L- Sit 10/10 Alternating KB Cleans STRENGTH Barbell...

Endurance 40 minute ascending ladder 100-200-300-etc... Run (100 m suicides) Row Ski

WARM UP 3 rounds 20 FT Bear Walk 2 Prisoner Get ups CONDITIONING Tabata-plate push 270/225 Rest 1 minute Tabata-v ups Rest 1 minute...

Warm up 30 Second Handstand Hold Active Hang Wall Facing Squat 3xs 5 kb clusters-increase weight each round 5 Dead to Active Hangs...

HYROX 1 mile run 100 meter farmers carry 70s/53s 25 wall ball 14/10 3/4 mile run (1200 m) 2 rounds 100 meter farmers carry 70s/53s 25...

WARM UP Worlds Greatest Stretch Then 3 Rounds 1 Min Row 1 Min Ski 1 Min Bike CONDITIONING AMRAP4 200 M Row 20 Hand Release Push Ups Rest...

WARM uP 30 Seconds of each Dead Hang Squat Hold Plank Then 3xs 7 Knee Baroled Squats 5 Dead to Active Hangs 3 Negative Push ups Negative...

Eendurance AMRAP40 10 burpee broad jumps 20/14 cal row 30 squats 400 meter run

Warm up 3 rounds 10 kb clusters -Increase weight each round 100 meter run -Increase speed each roubd Conditioning 4 rounds Work 1 minute...

Warm up Worlds greatest stretchTwo minute row 30 second side plank each side30 second squat hold Strength Power clean, build a heavy...

HYROX 4 round or 40 minutes 400 meter run 40 (20/20) step ups 53/35 300 meter run 30 arms only wall ball 200 meter run 200 m fat grip...

Warm up 3 rounds 5 inch worm push ups 10/10 single leg bicycles 15 kb high pulls-Add weight each round Conditioning 2 rounds 4 minute...

WARM UP Worlds Greatest Stretch 10 Hanging Leg Raises 10 Tempo Push ups 5/5 Bulgarian Split Squats STRENGTH Bench Press → Heav 8 Then 5...

HAPPY BIRTHDAY SUSAN Partition in any order 77 Cal Ski 77 Cal Row 77 Cal Bike 77 Burpees

WARM UP Worlds Greatest Stretch 3 Rounds Minute Row 1 Minute Bike 1 Minute Ski CONDITIONING Tabata -KB High Pulls 53/35 Tabata -Dips...