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

Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 band face pulls WOD — 14-Min AMRAP 🔥 10 Push-ups 12 KB swings 14 box step-overs 200m run