Warm-Up 3 Rounds: 250m row 10 ring rows 10 scap pull-ups 20-sec hollow hold Benchmark Pull-Up Test Choose: Max Strict Pull-Ups OR Max Banded Pull-Ups OR Max Ring Rows in 2 min Record result. Workout 12-Min AMRAP 6 Pull-Ups/Ring Rows 12 Push-Ups 18 Air Squats Core Finisher 4 Rounds: 10 V-Ups 20 Flutter Kicks 20-sec Hollow Hold

Warm-Up 3 Rounds: 200m run 10 air squats 10 glute bridges 10 walking lunges 10 banded good mornings Movement Prep 2 rounds: 5 empty-bar front squats 5 tempo squats (3 sec down) 5 squat jumps Benchmark Front Squat 3RM Build over 15-20 minutes to a heavy set of 3. LEG FINISHER 4 Rounds For Time: 12 DB Front Rack Lunges 15 Box Jumps/Step Ups 8 Burpees 200m Run Cap: 15 min Core Finisher 20 Russian Twists 15 Sit-Ups 30-sec Hollow Hold

Warm-Up Partner Flow: 200m run together 10 Med-ball cleans 10 synchronized air squats 10 push-ups Strength / Skill (10 min) Partner Carry Circuit 3 rounds: 50-ft farmer carry 10 goblet squats 10 push-ups "The Grinder" 24 MIN Teams of 2 Partner A: 250m Row While Partner A rows: Partner B completes: 8 Front Squats 8 Toes-to-Bar 8 Push-Ups Switch when row is complete. Continue accumulating rounds for 24 minutes. Score Total rounds + reps.