HYROX SKILL & STRENGTH
“Upper & Grip”
3 sets:

:30 Active Bar Hang 
4 Scap Pull-ups
8 Barbell Bent Over Rows @ 95/65 or more
24 KB Farmers Marches @ heavy
16 KB Gorilla Rows @ heavy *total reps

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

HYROX x DTSC
“Running & stuff”
4 Rounds For Time:

800m Run
200' Farmer Carry @ heavy *4 trips
100' Bodyweight Walking Lunges *2 trips
50' Burpee Broad Jumps *1 trip
50' Sled Push @ heavy *1 trip

*TC: 30:00 
*Work on getting through stations efficiently. 
*5:30-6:30 minutes per round is ideal.