A. Pause Jerks

5-4-3-2-1 Reps of

1 Powerclean + X splitjerks

1-2-3-4-5s Pause in dip and catch

Rest 90s between sets

B1. Supinated Barbell Bent Over Row 4 x 8-12

8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row
8-12 Supinated Barbell Bent Over Row

Controlled eccentrics / No TNG

B2. Med Ball Overhead Slams 4 x 5

5 Med Ball Overhead Slams
5 Med Ball Overhead Slams
5 Med Ball Overhead Slams
5 Med Ball Overhead Slams

A. Hyrox Wod

Every 5 min in alternating sets for 30 min

1.
500/450m Row
25 Burpees over Rower

2.
400m Run
40 Wallballs (20/14)

Scale Burpees/Wallballs to finish sub 4 min in each Part!

A. Pause Front Squat 3 x 4-6

4-6 Pause Front Squat
4-6 Pause Front Squat
4-6 Pause Front Squat

All sets @ RPE 8-9 / 2s Pause in Bottom

B. Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat 5 x 1

1 Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat
1 Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat
1 Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat
1 Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat
1 Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat + Hang Snatch + Overhead Squat

C. Backrack Reverse Lunges 2 x 8-12

8-12 Backrack Reverse Lunges
8-12 Backrack Reverse Lunges

RPE 8-9 / 60s after each leg / 4" deficit

D. Ring Hanging Hamstring Curl 2 x 6-12

6-12 Ring Hanging Hamstring Curl
6-12 Ring Hanging Hamstring Curl

Work YGIG with a Partner

E1. Russian Twist 2 x 20-24

20-24 Russian Twist
20-24 Russian Twist

Reps are Per side

E2. L-Hang 2 x 15-30 Seconds

L-Hang
L-Hang

Accumulate in 1-2 sets

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 8-9

B. Barbell Reverse Lunge 2 x 8-12

8-12 Barbell Reverse Lunge
8-12 Barbell Reverse Lunge

2 sets per Leg / Rest 30-60s after each leg or YGIG with a partner
Work at RPE 8-9

C. Tabata Push ups and Rows

3 sets of:
30sec. on 15sec. off
Push ups for max reps
then
3 sets of:
30sec. on 15sec. off
Inverted Rows for max reps