FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEAM WOD — “YOU GO, I GO” (25-Min Cap) 🔥 Teams of 2 Partner A completes: 6 Barbell complexes (deadlift → hang clean → front squat → push press) Then both partners: 200m run together Then Partner B goes. Accumulate as many rounds as possible

Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10 reverse lunges 30-sec plank each side WOD — FOR TIME (Cap 15 min) 🔥 3 rounds: 15 Wall ball shots 12 hand-release push-ups 9 toes-to-bar 200m run

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15 min) Every 90 sec × 7 rounds 1 squat clean + 1 front squat (2) Build gradually to moderate-heavy Accessory — 3 Rounds 10 front-rack KB lunges 10 DB RDLs 12 weighted sit-ups TABATA🔥 DB thrusters Burpees Plank Jump squats