0-8:00 AMRAP 7 hand release push-ups 14 alternating kettlebell Rows 21 swings 10-18:00 AMRAP 7 db curls 14 db tricep extensions 21 air squats 20:00-28:00 AMRAP 200 m row 200 m ski

Strength Build a heavy One power, Klien +6 fun squads HYROX Rx+4 rounds of each Rx 3 rounds of each Scaled 2 rounds of each A B C A 300 m run/90 second sprint on bike 1 clean + 1 squat 300 m ski B 300 m run/90 second sprint on bike 1 clean + 1 squat 300 m row C 300 m run/90 second sprint on bike 1 clean + 1 squat 10 burpee box jumps

A or B A-AMRAP30 30 second wall sit 30/30 flutter kicks 30 second hang 30 hollow rocks 30/30 second side plank 30 kb swings B-Run, row, bike or ski 10 minutes slow 4 rounds 4 minutes fast 4 minutes slo Then 10 minute walk

AMRAP30 20 jumping jacks 20 hip thrusts 20 second L sot or plank 20 kb swings 20/20 sec side planks