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

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB front rack lunges 12 Chest-supported DB rows WOD – 6-min AMRAP × 2 min rest 6 Thrusters (light) 8 Hand-release push-ups 12 Air squats

Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds super set 10 DB lateral raises 12 Band face pulls 30-sec side plank each side WOD – 16-min AMRAP 200m run 8 Barbell complexes (deadlift → hang clean → push press) 10 V-ups