YEAR-END GRIND...... Warm-Up (2 rounds) 200m row 10 DB deadlifts 10 air squats 8 inchworms 6 empty-bar power cleans 30-min AMRAP 🔥 5 Power Cleans (135/95) 10 DB Box Step-Ups 15 Wall Balls 200m Run or 300m row, 200 singles J.R.

Warm-Up - 3 rounds • 30 sec Row / Bike / Jog • 10 Air Squats • 10 Push-Ups • 10 PVC pass through • 20 sec Plank Then: • 5 light Deadlifts • 5 light Hang Power Cleans • 5 light Push Jerks 🎄 WOD – ~30 minutes Part A – 15-Minute AMRAP • 12 Deadlifts • 9 Hang Power Cleans • 6 Push Jerks Score: Total rounds + reps Rest – 3 minute s Part B – 12-Minute AMRAP • 15 Wall Balls (20/14) • 12 Toes-to-Bar • 9 Burpees

Warm up: 2 rounds: 200m easy jog or row 10 Walking Lunges 10 Arm Circles (each direction) 6 Broad jumps TABATA TUESDAY ( 1 min rest after each tabata ) Air Squats Cal Row Plyo Push Up Plank DB Clusters REST 3 min then 1 Min Max Burpees