Strength 
16 EMOM:
Minute 1: 8-12 Bench Press (rpe 7-8)
Minute 2: 8-12 Chin Up (S1: 12-16 Supinated Ring Row)
Minute 3: 8-12 Sandbag Shoulder Over (rpe 5-6)

Minute 4: Rest

WOD
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings 24/16 kg
Minute 2: Prisoner Box Step Ups 60/50 cm
Minute 3: Burpee to Bar

*Scorer is total reps for all 3 movements

HYROX CLASS – 18:30

WOD

10 AMRAP

250m Ergo

10 Burpee Box Jump

15 V-Ups

Rest 3 Min

10 AMRAP

250m Ergo

15 Burpee Box Get Over

30m Single Arm Farmer Carry

Rest 3 Min

10 AMRAP

250m Ergo

20 Sandbag Box Get Over

45m Single Arm Overhead Lunges

Accessory

4 Set

30 sec Work/30 Sec Rest

Wall Sit

Side Plank

Side Plank

Chinese Plank