Hyrox

Warm up:
400m Easy jog
2 rounds of:
5 / 5 Lunge to high knee
10m Death march
10 Squat to stand

Strenth 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 min x 6:
A) 10 Deadlifts
B) 10 / 10 Bulgarian split squats
Alternate between A and B, 3 sets of each.

Workout prep:

At workout weight/height:
5 Burpee broad jumps
5 Box jump over, step down
5 Wall balls

Workout:

25 min EMOM:
Min 1: 150-200m Run
Min 2: 10-20m Burpee broad jumps
Min 3: 150-250m Row
Min 4: 15-20 Box jump over, step down 24/20in
Min 5: 15-20 UB Wall balls