Warm-Up — 2 rounds: - 150m easy bike - 8 squat-to-stands - 8 ankle rocks/side - 10 band pull-aparts - 8 front-rack elbow rotations - 8 pogo jumps Then PVC/empty bar: - 5 clean-grip RDL - 5 clean 3-pulls - 5 front squats Skill 1 — Build the Receiving Position/ Learning How to Land Front-Rack Drop — 3 × 5 TIPS: - Feet approximately squat stance - Knees tracking over toes - Hips slightly back/down - Chest tall - Elbows forward - Entire foot connected to floor Skill 2 — High-Hang

Focus: Push Press Skill + Full-Body Conditioning Warm-Up — 2 rounds: - 200m easy row - 8 inchworms - 10 alternating toe touches - 10 light KB deadlifts - 8 scapular push-ups - 10 air squats Lift — PUSH PRESS Empty-Bar Prep — 2 Rounds - 5 Strict Press - 5 Dip + Hold - 5 Dip + Drive - 5 Push Press Then: Every 90 sec × 5 Push Press WOD — 25-Minute AMRAP 500m Row Then: 100-ft Farmer Carry Then: - 15 Push-Ups - 20 Alternating DB Hang Cleans - 25 AbMat Sit-Ups - 30 KB Russian Swin

Warm-Up — 2 rounds: 100m easy run 10 alternating med-ball chest passes 8 synchronized squat-to-stands 8 inchworms 10 band pull-aparts TEAM WOD - 22-Minute AMRAP Partner A works & Partner B holds. Station 1 A: 15/12 Cal Ski B: Wall Sit Switch. Station 2 A: 15 Wall Balls B: Plate Overhead Hold Switch. Station 3 A: 12 DB Hang Snatches B: Plank Switch. Station 4 A: 10 Box Step-Overs B: Slam Ball Bear-Hug Hold Switch. THEN BOTH: 200m Run Together