Warm-Up x 2 10 PVC pass-throughs 10 Scap push-ups 10 shrugs pull PVC 8 jump squats Kip & Pull 3×4 kip → small pull (try no band) 3 Rounds ( super set) 12 DB Bent-Over Rows 10 Close-Grip Push-Ups ONE SET 1x5 kip → bigger pull (eyes at bar height) 5 MIN AMRAP x3 with a 90 sec rest in between 6 goblet squats 6 kb swings 6 v-ups 6 plank ups

Warm Up- 2 Rounds 10 - legs swings 10 - torso twist w/pvc pipe 10 - wall squats Row - 2 Rounds Row- 0:50 sec arms only rest 20 sec Row- 0:50 sec arms & body rest 10 sec Row - 2:00 min full stroke WOD Row 2,000 meters for Time (damper 6/7) *every 200 meters complete 10 db push press 10 db snatches Cool Down

Warm Up: 2 rounds 10 wall squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks (each side) Overhead Squat Work 3 x 10 PVC overhead squat (tempo 3-1-3) Forward Step Lunges kb or barbell OH (SuperSet) 4x6 Banded Good Morning 4x12 16 min- EMOM Min 1- 12/14 Kb deadlift Min 2- 8 Burpees Min 2- 8 Push Ups Min 4- 8 jump lunges