4-13-2026

Skill :

4×10 pull up or

8×3 chest to bar or

10×2 bar or ring muscle up

HYROX : 5 rounds

200m run

5/5 overhead lunges

5-pushup + burpee

Metcon: 5 rounds

1-complex : 5 touch and go squat snatches 95/55

5-pushup + burpee