— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10 wall facing squats (slow + controlled) 3 x 10 PVC overhead shoulder openers (behind neck & around) Overhead Squat Work 3 x 10 PVC or Barbell overhead squat (tempo 3-1-3) 3 x 8 goblet squat (light KB/DB) — chest up, elbows high **WOD — 10-min AMRAP 8 Sumo Deadlift High Pull KB 10

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed and crisp lockout 25 min to Work to Heavy 3 2 min rest between each set 3 Tabata's Row Wall Balls Gorilla Rows

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing & depth 25 min to Work to Heavy 3 2 min Rest between each attempt 12 Min AMRAP 16 Jackknife 8 Db Snatches 18 Hip Touches 4 Burpees