21-15-9 reps For Time:
Burpee Box Jump Overs (24/20 in)
Deadlifts (100/65 kg)
Timecap 10 min
5 Min REST
9-15-21 reps For Time
Thrusters (45/30 kg)
Front rack lunges (45/30 kg)
Timecap 10 min
For time:
75 double-unders
65/80-cal bike
75 double-unders
60 sit-ups
75 double-unders
40 back squats (40/60 kg)
10.00 MARIA RINGNREENING
11.30 HYROX
For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 15 cm above your reach when your arms are extended overhead.
Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
AMRAP 12:
20 DB front-rack walking lunges (15/22.5 kg)
2 legless rope climbs
– Use two dumbbells.
For time:
30-20-10-20-30
KB swings (16/24 kg)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 25/45-lb plates.
Randy
For time:
75 power snatches (25/34 kg)
– 10:00 time cap.
3 rounds:
AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.
11.30 HYROX