Back squat pyramid 6,4,2,2,4,6

Shoulder press 3,3,3,2,1

Split jerk from the rack 5 x 2

High hang snatch + hang snatch + snatch no feet 1+1+1

20' AMRAP
5 C2B (hard version of pull movement)
10 wall ball
15 KB swing @ 24/16kg

High hang snatch + hang snatch no feet 2+2

For time
- 50 double-unders
- 50 ring dips
- 50 double-unders
- 50 dumbbell box step-ups
- 50 double-unders
- 50 burpees
- 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Deadlift 6x3

Endurance

Hyrox Workout:

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)

B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x25lbs DB)
- 20 V-Up

C)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round)

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 snatch pull-unders
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