ACCESSORY: HYROX
Holds & Grip
3 sets:

:30 sec Dead Bar Hang
10 Close Stance KB Deadlifts @ heavy
20 KB Farmer Marches @ heavy
10 Double KB Reverse Lunges @ heavy

*10-12 minutes to finish.
*same KBs for all 3 exercises.

HYROX x DTSC
“three rounds too many”
For Time:

500m Ski Erg
200' KB Farmer Carry @ heavy
500m Run 
50' Sled Push @ 4 plates / 3 plates

*Rest 1:00*

500m Row Erg
200' KB Farmer Carry @ heavy
500m Run 
50' Sled Push @ 4 plates / 3 plates

*Rest 1:00*

1,000m Bike Erg
200' KB Farmer Carry @ heavy
500m Run 
50' Sled Push @ 4 plates / 3 plates

*TC: 22:00 including rest.
*sled = one length, should be heavy.