W arm Up 2 rounds 200 m Easy Row 10 Air Squats 10 Scap Push-Ups 10 PVC Pass-Throughs Barbell Prep 3 x With empty bar: 5 Hang Power Snatch 5 Push Press 5 Front Squats 5 Good Mornings Teams of Two 2 Rounds for time 500m Row 20 Hang Power Snatches 200m Row 20 Burpee Box Jump Overs (20”) 100m Row 20 Push Press 55/75

Warm-Up- 2 rounds 10 Ring Rows 10 Banded Pull-Aparts 10 Hollow Rocks 30 sec Dead Hang Strict Pull-Ups – 15 min 5 sets:3–5 reps Rest 60 sec Accessory – Superset x 3 10 Single-Arm Dumbbell Rows/side 12 Banded Lat Pulldowns 20 sec Hollow Hold EMOM- 5 Rounds Min 1: 8/12 Ring Rows Min 2: 12 Jump Lunges Min 3: 12 Butterfly Sit up Cool-Down Lat stretch Deep breathing Roll Out

Warm-Up – 10 min 10 Cat-Cow 10 Good Mornings with band 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift – 15 min 5 x 5 - SLOW and CONTROLLED Accessory Superset x 3 10 DB Romanian Deadlifts ( toes on plate) 10 DB Hip Thrusts Rest 60 sec AMRAP 17 10 Wall Balls 8 Jackknives 6 Snatches ( heavy) 4 inchworm Broad jump