Hyrox

Warm up:
400m easy jog
For quality:
10 Baby burpees
10 Ring rows
10 Down ups
10 Alt lunges with rotation
10 Cat and cow flow
10 Good mornings

Strength prep:

For quality:
10 Band pull aparts
10 Scapula push-ups
6 x Hinge + Row with empty barbell
6 Seated DB press, light weight

Strength:
Every 2 min x 6:
A) 9-10 Bent over rows (barbell)
B) 9-10 Seated DB Strict press (2 DBs)
Alternate between A and B.

Workout:
Every 4 min x 6:
A)
10m Sled push 150/100kg
15 Line facing burpees
200m Run

B)
10m DB Walking lunges 2 x 15/10kg
15 Line facing burpees
200m Run