1@up to 73-75% bs-%, rest 3-4min

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

3x2 Back Squat at 80%
2x2 85%
1x2 90%

*use straps

3×2@85-90% cl dl-%, rest 2-3min

WU

A) 2min Erg

B) 2 Rounds Of:

• 5/5 Hip + Hamstring Stretch
• 3-5 Dive Bomber
• 3-5 Superman Rolls
• 5/5 Active/Passive Hang

C) Erg Sprints 2-3x 20sec on/1min off

Hyrox Sprints
E4MOM X6: (2 Rounds Alternating A,B&C)
(GO FAST!)

A)
- 20/15 Cal Row + Max Reps Wall Ball (1 set)

B)
- 15/12 Cal Echo Bike + 20m Weighted Walking Lunge

C)
- 12/9 Cal Ski + 10 Burpee Pull Up/Burpee to Target

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

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

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

---

Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

Barbell complex – 5 rounds, easy pace, light load:

5 Muscle cleans
5 Push presses
5 Speed squats
5 Pendlay rows
1-minute rest between rounds
30-minute walk, preferably outdoors