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

Emom 24

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

Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Metcon

EMOM 20

1: 15 Cal Row
2: 8-10 Burpee Box Jump Over
3: 12 Cal Echo
4: 12 American KB Swing @32kg

Complete as many rounds as possible in 30 mins of:
12/9 Row Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / sc:: floor supported pull up/ heavy ring row,

Goal: consistent pace, 15+ rounds

Fatal 40 mukaellen, paritreeni, split however

400 meter Run
70 Wall Balls (20/14 lb)
400 meter Run
70 Hang Cleans (95/65 lb)
400 meter Run
70 Pull-Ups
400 meter Run
70 Deadlifts (95/65 lb)
400 meter Run
70 Push-Ups
400 meter Run
70 Box Jumps (24/20 in)
400 meter Run
70 Kettlebell Swings (24 kg)
400 meter Run
70 Toes-to-Bar
400 meter Run
70 Air Squats
400 meter Run
70 Hang Snatches (95/65 lb)
400 meter Run
70 Double-Unders
400 meter Run
70 Sit-Ups or GHD
400 meter Run
70 Burpees
400 meter Run

A)
Every 3 mins x 5 sets
21 USA swing @24/16kg
15 sit up
9 burpee pull up

Remaining time is rest!

REST 3 mins

B)
Every 3 mins x 5 sets
21 goblet squat @24/16kg
15/12 cal row
9 t2b
Remaining time is rest!