Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB Row x 12/side A2. Banded Face Pull x 15 A3. Hollow Rocks 20 seconds Workout 4 Rounds For Time 12 Cal Bike or Row 12 Toes-to-Bar 12 KB Swings 8 Burpees Cap: 16 Minutes Go Home Stretch Lat Stretch Child's Pose Pec Stretch

Warm-Up 3 Rounds: 200m Run 10 Air Squats 10 Walking Lunges 10 Glute Bridges 10 PVC Front Rack Stretch Passes Strength Barbell Front Rack Forward Lunge 95/65 4 Sets: 7/leg Build to a challenging but controlled weight. Focus: Upright torso Knee tracking Front rack position Accessory 3 Sets: A1. Bulgarian Split Squat x 10/leg A2. Banded Lateral Walk x 20 steps A3. Weighted Plank x 45 sec Workout 15-Minute AMRAP 12 Wall Balls 10 KB swings 8 Hand Release Push-Ups 200m Run Go Home

Warm-Up (10-12 min) 3 Rounds 250m Row 10 Air Squats 10 Banded Good Mornings 5 Inchworms Movement Prep 2 Rounds: 8 KB Deadlifts 8 RDLs with PVC 20-second Plank Hold Deadlift 5 x 4 @ 75-80% of 1RM Rest 2 minutes between sets. Core & Stability Superset 3 Sets B1. Single Arm Farmer Carry x 50 ft/side B2. Windshield wipers x12 12-Minute AMRAP 10 Thrusters (light/moderate) 12 Box Jump Overs 14 Sit-Ups 200m Run Suggested Loading: 65/55 Scale appropriately