Hyrox

Warm up:
2 rounds of:
4 Shuttle runs
10 Hollow rocks
10 Plate ground to overhead
10 Plate jumps
5+5 Lunge to high knee
5 Down ups

Strength prep:

With an empty barbell:
5 Jefferson curls
10 Good mornings
10 Alt. Reverse lunges
10 RDLs
10 Deadlifts
8 + 8 Bulgarian split squats
Then give members a few minutes to build to working weights.

Strength:

Every 2:30 x 6:
A) 12 Deadlifts
B) 12+12 Bulgarian split squats
Alternate between A and B, 3 set of each.

Workout:
8 x 90 sec on / 30 sec off:
5 Shuttle runs (2 x 7.5m)
10 Hanging leg raises to 90º / TTB / V-ups
Max Alt. DB Devil press 1 x 15/10kg