A. Hyrox intervalle

In Teams of 2
2 min on 1 min off
2 rounds of:

1. sledpush
2. Burpee broadjump
3. wallballs
4. run
5. Ski erg

A. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

rest ~60s between legs

B. Intervals

Every 3 min for 9 min (3 sets)

1:30 ME Echo Bike for calories
1:00 ME Hand Release (Knee) Pushups

A. Front Squat 3 x 4-6

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

Work at RPE 8-9

B. Box Step-Up 2 x 6-8

6-8 Box Step-Up
6-8 Box Step-Up

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

Only use weight of you achieved max range of motion without using the bottom leg!

C. Prone Banded Leg Curls 80 Reps

80 Prone Banded Leg Curls

Do in as few sets as possible

D. Tabata Push ups and Rows

Emom6
1. 30-45s Ring to Chest hold
2. 30-45s Dual DB pushpress with 3s eccentrics

A. Split Jerk 6 x 3

3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk

B. Deadlift 3 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

Work at RPE 7-8 // Reps are TNG

C. Strict Deficit Handstand Push-Up 6 x 2-5

2-5 Strict Deficit Handstand Push-Up
2-5 Strict Deficit Handstand Push-Up
2-5 Strict Deficit Handstand Push-Up
2-5 Strict Deficit Handstand Push-Up
2-5 Strict Deficit Handstand Push-Up
2-5 Strict Deficit Handstand Push-Up

Work as deep as possible. If SHSPU to the floor with Abmat is not possible do negatives to floor with kip up.