5-4-2026

Skill : 5×5 overhead squat

HYROX : 5 rounds for time

9 dual dumbbell burpee

7 dual dumbbell shoulder to overhead

5 dual dumbbell front squats

3 dual dumbbell alternating lunges (pair)

100 meter farmers carry

metcon : 5 rounds for time

9 dual dumbbell 50/35 hang clean

7 dual dumbbell 50/35 shoulder to overhead

5 dual dumbbell 50/35 front squats

3 dual dumbbell 50/35 alternating lunges (pair)

1 bar muscle up