– MIDLINE –
Core
4 sets:

:20 sec L-Sit Hold on Bar 
30 AbMat Weighted Sit-ups
:40 sec Low Plank Hold

*Rest as needed here.
– HYROX x DTSC –
“A pyramid”
For Time:

1,000m Run
1,000m Row
100m Farmer Carry @ 70s/53s
50 Wall Balls @ 20/14

*Rest 2:00*

50 Wall Balls @ 20/14
100m Farmer Carry @ 70s/53s
1,000m Ski Erg
1,000m Run

*TC: 25:00 including rest.
*100m = left corner and back.