2 rounds of:
15 Banded Good Mornings
5 Bottoms Up Kettlebell Presses + 50 Foot Bottoms Up Kettlebell Carry (each arm)
+
2 sets of:
15 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats
5 Box Jump (step down)

Every 90 seconds, for 3 minutes (2 sets of):
Snatch Grip Push Press x 2-4 reps @ 65-75% 15-30
+
Every 90 seconds, for 3 minutes (2 sets of):
Snatch Balance x 1 rep @ 75-85%
30-35
+
Every 90 seconds, for 3 minutes (2 sets of):
Snatch Balance x 1 rep @ 75-85%
+
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 3 Position Snatch @ 65-75%
*Mid Hang + Low Hang + Floor
35
Sets 4-6: 2 Position Snatch @ 75-85%
*Low Hang + Floor
40
Sets 7-8: Snatch @ 85+%
42.5

Every 2 minutes, for 16 minutes (8 sets of):
Sets 1-3: Clean x 1.1 45-55
Sets 4-6: Clean x 1 60
Sets 7-8: Clean x 3-5 Touch and Go Reps 55

EMOM, for 5 minutes:
5-8 Pull-Ups

4 rnds for time:
8 box jump
4 man maker
2 wall walk

T.C.: 12'

Pull up with resistance band 5 x 3
Lat pulldown (narrow grip) 4 x 6
Bent over row 4 x 6-8
Bench press 4 x 4-6
Incline bench press 3 x 6
Dumbbel lateral raise 3 x 8-10

4 rounds (40 sec work 20 sec rest)
Row
Wall ball
Echo bike
Kb swing

4 rounds for time:
• 5 Bar Muscle-up
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 8 min.

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Warm-Up: 1km Cardio

Hyrox Bingo:

1500m Row, 60 WB, 40m Sled Pull
2000m Run, 100m Lunges, 60m Burpee
40m Sled Push, 200m FC, 1500m Ski

DB Cycling – Medley

12-10-8-6-4 of each:

Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

low. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 no feet snatches
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top