Warm-Up 2 rounds: 10 Jumping jacks 12 Band pull-a parts 10 Push-ups 10 Ring rows Strength Superset (15 min) Weighted Push-Ups 5 × 8 Strict Pull-Ups - 5 Accessory – 3 rounds 12 DB chest flys 10 Single-arm DB rows (each) Tabata Cal row DB push presses Toes-to-bar Burpees Plank

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster Strength (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4x) 10 DB front rack lunges 12 Single Arm DB rows WOD – 6-min AMRAP × 2 (Rest 2 min) 6 Devils Pres 8 Hand-release push-ups 12 Air squats

Warm-Up (10 min) 2 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold Lift – BTN Press (15 min) 5 × 4 (build) Focus: vertical bar path, core tight Accessory – 3 rounds 10 DB lateral raises 12 Band face pulls 30-sec side plank WOD – 12-min EMOM Start at 8 & add one rep each min until failure 8 Barbell complexes (deadlift → hang clean → push press) Finisher x 3 25 mtn climbers 10 V-ups