8 EMOM:
3 Pause Back Squats
*Build up to a Heavy Back Pause Squat (2-3-seconds)
20 EMOM:
- 30sec Max Strict Pull Ups (S1: Jumping Negative Pull Ups – S2: Negative Ring Rows)
- 30sec Max V-Ups (S1: Tuck Ups)
- 30sec Max Pistols (S1: Air Squats)
- 30sec Max Push Ups
- 30sec Max Ergo
Rx+ 0:40 work / 0:20 rest
S1: 0:20 work / 0:40 rest
Score: 1/2/3/4/5
Acc:
3 Supersets
8-12 Romanian Deadlifts Tempo 20X1
+
12-15 Banded Leg Curls
Rest 2’Min
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HYROX CLASS
Teams of 3
36 AMRAP
150 Meters farmers carry (24/16 kg)-(switch every 25 meters)
150 Wall balls (9/6 kg)-(switch every 10 reps)
90 Burpee box jump overs (60/50 cm)-(switch every 10 reps)