Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Buy-In: 800m row (split) Then 2 Rounds 60 Wall balls 40 KB swings 40 jumping lunges 20 Synchro V-up Cash-Out: 400m run together

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3 rounds 12 DB chest flys (light) 10 Tempo push-ups (3-sec down) 20-sec hollow hold WOD – For Time3 rounds: (Cap 14 min) ⏱️ 15/12 cal row 12 DB push presses 9 Toes-to-bar 6 Burpees over DB

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10 Single-arm DB Z-press (each side) 6 Inchworms WOD – 8-min AMRAP × 2 (Rest 2 min) 6 Power cleans 8 Wall ball shot 12 kb swings