NL
EN

Monday

5 rounds for time
20 toes to bar
20 box jump overs 24/20

Tuesday

FITNESS
4 rounds for time
8 deadlifts 70/50
12 lateral burpees over the bar
8 hang power cleans 70/50
12 lateral burpees over the bar

PERFORMANCE
4 rounds for time
8 deadlifts 70/50
12 lateral burpees over the bar
8 power snatches 70/50
12 lateral burpees over the bar

Wednesday

A:
Back squat
5-5-5-5-5

B:
Teams of 3
3 sets of:
5 box jumps 30/24
10 hip thrusters AHAP
20 meter unbroken walking lunge
2:30 rest

Thursday

In teams of two
30 minutes
1 mile run
-then AMRAP in remaining time
4 rope climbs
40 push ups
60 sit ups

Weightlifting

Every 90 seconds for 10 rounds
1 snatch pull
1 snatch high pull
1 snatch

Friday

For time
5-6-7-8-9-10-9-8-7-6-5
Chest to bar pull ups
30 double unders after each round

Saturday

Teams of 3
For time
120 deadlifts 120/90
180 cal bike
240 wall balls 9/6

Sunday

FOCUS
Pause Bench press (1 second)
3-2-1-3-2-1 (2-3 RIR on all sets!)
A2:
Weighted strict pull ups
3-2-1-3-2-1 (2-3 RIR on all sets

or

HYROX
Tabata Ski (8x20:10)
Rest 4:00
Tabata Wall Balls
rest 4:00
Tabata row
Rest 4:00
Tabata Burpees
Rest 4:00
2K RUN

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