Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead Hang TEAM WOD Teams of 2 (22-Minute AMRAP) Partners alternate complete stations. Partner A: 15/12 Cal Ski or Bike ( NO ROW) Partner B: 16 Wall Balls Partner A: 12 DB Clean & Jerks Partner B: 10 Box Jump-Overs Then BOTH partners complete: 100m Run Together Return and switch who

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functional Complex 4 Rounds — Not For Time Right Side: 6 KB Clean & Press 6 Front-Rack Forward Lunges 30 plank shoulder taps Rest 60 seconds Moderate weight. Athletes should focus on balance, control and quality positions. Supporting Accessories — 3 Rounds 10 DB Gorilla Rows total 8 DB

Warm-Up —2 rounds: 250m easy row 10 PVC RDLs 8 snatch-grip high pulls 8 overhead reverse lunges with PVC 6 muscle snatches Skill Prep 2 light rounds: 3 Snatch-Grip Deadlifts 3 Hang High Pulls 3 Hang Power Snatches 3 Overhead Squats Lift — Snatch Complex Every 2:30 × 6 2 Snatch-Grip Deadlifts 2 Hang Power Snatches 2 Overhead Squats Athletes may build each round. Beginner: PVC/light bar and power snatch + overhead squat to target. The goal is movement quality, not max loading.