Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power cleans 125/115 28 wall balls 400m row **Every 4 min 4 sync burpees

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold WOD-12 MIN WOD 200m row 10 KB deadlifts 8 goblet air squats 18 mountain climbers 8 DB Thrusters

Warm-Up- 2 rounds: 10 ring rows 10 scap push-ups 10 banded lat pull-downs 20 sec hollow hold Skill / Strength (15 min) – Strict Pull-Up Foundations 4×5 Scap Pull-Ups 4×6 Banded Pull-Ups (controlled, chin over bar) Accessory - Kip Prep 3×10 Beat Swings (tight legs with dodge ball) WOD-12 150 m row 6 DB flys 6 barbell curls 6 Floor Press 6 burpees