Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Strength Combo (12–15 min) Build to a moderate complex: 1 Power Clean 1 Hang Power Clean 1 Front Squat (Perform 5 sets, every 2 min) Partner Workout – 18-min AMRAP: Partners alternate full rounds: 5 Deadlifts 10 DB Push Press 12 Air Squats 15 Sit-ups

Warm-Up 2 Rounds 250m Row 10 PVC Pass Throughs 10 Band Pull-Aparts 10 Scap Push-Ups 20-second Superman Hold Shoulder Activation 2 Rounds 10 PVC Overhead Squats 10 Shoulder Taps from Plank 5 Inchworms Strength Overhead Press + Hold Complex 5 Sets 5 Strict Press Immediately into a 20-second Overhead Hold Build weight each set while maintaining excellent position. Rest: 90–120 seconds Overhead Hold Standards Ribs down Active shoulders Elbows locked Feet rooted into the floor Gym

Warm Up 200m Run 10 PVC Good Mornings 10 Empty Bar RDL 5 Jump Shrugs Barbell Prep Empty Barbell 6 forward step lunges 5 shrugs 5 push press Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans 3 Push Press Increase weight each round. Accessory 3 Sets A1. Bent Over Row x 10 A2. Forward Split Romanian Deadlift x 10 A3. HEAVY Farmer Carry x 50 feet then 20 sec bar hang Workout For Time 15-12-9 KB Swings Wall Balls After every round: 100m Burden Run