Every 1 minute, complete
- 1 wall walk
- 3 deadlifts
- 5 toes-to-bars
- (add 2 toes-to-bars every minute)

• ♀ 125 lb
• ♂ 185 lb

Alternate A1/A2

A1. Strict dip – 4 x 6 @ RPE 8 (2 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

– Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
– Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
– Keep an overhand grip on these (you can use hook grip).

Back squat 10-8-6-8-10 reps

Lunges 3x10

Complete as many reps as possible in 10 minutes of

• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• 25 box jump-overs
• 1-minute plank hold
• Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

clean pull + squat clean practice

9'EMOM
1: 5 clean pull
2: 3 power clean
3: 3 squat clean

Hyrox Engine:

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 (2x30lbs DB)
- 20 V-Up

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

Optional Accessory

A) 3-4x

• 10-15 Lu Raise (2x Plate)
• 15-20 Ring Push Up

*Rest as needed

B) 3-4x

• 1 Set of Banded Pull Up (Vihree kumppari)
• 10-15 KB Front Raise

*Rest as needed

For time

• 50 GHD hip extensions
• 800/1,000-meter row
• 25 GHD hip extensions
• 400/500-meter row

5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#
Empty barbell. Goal: 8 min.

Emom 24

12 db reverse lunges
12 push ups
12 db front squats
12 burpees