Warm-Up – 10 min 10 PVC Pass-Throughs 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Strict Press 7-EMOM - 4 Strict Press (Moderate Heavy) Then: Take weight off 2 sets of max reps Accessory – 3 rounds 12 Dumbbell Arnold Press 20 sec Handstand Hold (or wall walk hold) EMOM 3 rounds Min 1: 10 Push-Ups Min 2: 12/10 Cal Bike or Row Min 3: 8-10 C&D Movements or 5 strict pull up

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause) Back Squat – 15 min Build to 5 x 4 @ moderate load Rest 90 sec between sets Accessory – Superset x 4 rounds 8 Bulgarian Split Squats (each leg) 12 Banded Hamstring Curls REST 1 min after each AMRAP 12 Min 12 KB Swings 8 Box Step Up-(Foot Hovers) 6 Devils Presses 20 DBL Under or 40 Single Cool-Do

TEAM WOD Descending Ladder: 2026 → 20 → 26 → 20 → 26 → 20 → 26 Barbell Complex Power Clean Front Squat Push Press 1 full complex (Example: “20” = 20 power cleans + 20 front squats + 20 push presses) Bodyweight Movement (after each complex set) Box Jump Overs (same rep scheme as barbell) EXAMPLE: Partner A & B split barbell complexes equally Partner A & B split box jump overs equally ➡️ Move to 26 reps ➡️ Continue pattern until completed