HYROX SKILL & STRENGTH
“Upper: Carry & Pull”
3 sets:

15 KB Gorilla Rows *total reps
100' KB Single Arm OH Carry *switch arms @ 50'
15 KB Push-ups
200' KB Uneven Farmer Carry *different weights *switch arms @ 100'

*Rest as needed. 12:00 min to complete.
*Share as needed.

HYROX x DTSC
“Push.Squat.Run”
For Time: 

50 Wall Balls
500m Run
25 Burpee To Target
40 Wall Balls
400m Run
20 Burpee To Target
30 Wall Balls
300m Run
15 Burpee To Target
20 Wall Balls
200m Run
10 Burpee To Target
10 Wall Balls 
100m Run
5 Burpee To Target

*TC: 25:00 
*Wall Ball = 20/14 or 14/10
*Big sets is ideal for proper stimulus, think no more than 2-3 sets on 50-40-30.