Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 sec Accessory — 3 Rounds 10 Chest-supported DB rows 12 Seated Banded lat pulldowns 20-sec hollow hold WOD — 15-Min 12/10 cal row 10 DB hang cleans 8 Burpees over DB

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Complex (moderate load) 10 Deadlifts 10 Hang power cleans Run 200m row together 10 Front squats 10 Push presses Run 200m row together

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 step back lunges 6 inchworms to plank (no push-up) Tabata Plank Hollow Hold Curtsey Lunges Using dumbbells 2 Rounds: Warm up For WOD 5 deadlifts 5 hang high pulls 5 hang power cleans 5 push presses 5 hang clean-to-overheads (smooth & controlled) 10 min AMRAP 3 lateral burpees 3 hang clean-to-overhead with db 20-ft lunges