5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

Rx-Delta Scaled-Straight 4xs Run 200 m V up five reps Ski or row 200 m Russian twist 5/5 3xs Run 400 m V up 10 Ski or row 400 m Russian twist 10/10 2xs Run 600 m V up 15 Ski or row 600 m Russian twist 15/15 1x Run 800 m V up 20 Ski or row 800 m Russian twist 20/20

Bench press-Heavy 9 5 rounds-Biilding sets Five barbell Rows Max dips Mixed tabata Alternating dumbbell snatch Incline, dumbbell bench press

Rx+ solo Rx with a partner Scaled team of 4 Full hyrox race 1k run before each station Stations 1000 m ski 250 foot sled push 250 foot sled pull 250 foot Burpee broad jump 1000 m row 200 m farmers carry 100 m sandbag walking lunges 100 wall ball

5 rounds-Building sets 10 ring push ups 5/5 alternating front rack reverse lunges 5 strict toes to bar AMRAP10 10 db bridge presses 10 dbl db row 10 dbl db rdls

AMRAP35 250 m row 400 m run 250 m ski 400 m run 25 sit ups 400 m run

5 rounds-Building sets 7 Chin ups 5/5 single arm bottoms up press 3 back squats 1 long jump AMRAP8 8 kb cleans 8 kb thrusters 16 kb swings

A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski 10 devils presses

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

Murph-Test run Rx+ solo with a vest Rx solo Scaled I go you go with a partner 1 mile run Then 100 pull ups 200 push ups 300 squats Then 1 mile run

5 rounds-building sets 3 deadlifts 5 push presses 7/7 front rack reverse lunges AMRAP12 7 strict hanging leg raises 7 barbell curls 7 db seated good mornings 7 pause, push-ups (five second pause at the top of each rep)

I go you go 3/3 300 m run 2K row 4/4 200 m run 2K ski 5/5 100 m run 200 foot sled push/pull 100/100

Bench press-Heavy 9 then 3x6@90-100% 3 rounds-Building sets 12 alternating db incline bench 12 barbell rows 3 rounds-Building sets 12 /12 single arm rows 12 dips-With pause at top and bottom Mixed 1/2 Tabata (1 song) Pull ups Push ups

For Time Rx-Solo Scaled-With a partner 20 lunges 500 m row 20 lateral box step overs 25 med ball sit ups 500 m ski 100 m farmers carry 25 cal bike 20 over shoulders 100 m sled push/pull 20 ram burpees Rx+-200 m run before every station