Warm Up 2 rounds 200 m row or Run 8 Single-Leg Squats to Box/Bench per leg 10 Superman Barbell Thruster 5x5 40 sec wall sit Rest 90 sec 4 Rounds for Time 6 Power Cleans 135/110 20 Mountain Climbers 8 Pull up or 10 KTC 16 KB Reverse Lunges

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift 5 x 4 @ moderate heavy 12-Russian KB Swings 12 - side steps with band 90 sec rest 12-EMOM - work 40 sec R/R 20 sec Row T2b or KTC Ice skaters

Warm Up 2 rounds 10 body circles 5/5/ wach way 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Push Press 4x4 - moderate weight 12 Shoulder Taps Rest 90 sec 3 rounds 30 sec on /30 sec off Min 1:Push-Ups Min 2: V-Up Min 3: Plank Rest 1 min Max Min Burpess