Warm-Up — 3 rounds 30 sec jump rope 10 band pull-aparts 8 scapular push-ups 8 PVC pass-throughs 6 empty-bar strict presses Barbell Prep 2 rounds: 5 dip + drives 5 strict press 5 push press Strength — Push Press 6 × 3 Start around light and build toward moderately heavy if technique remains solid. Rest 90 seconds. Notes: Dip vertically → aggressive leg drive → finish stacked overhead. Supporting Accessories — 3 Rounds 8 Half-Kneeling Single-Arm DB Press/side 12 DB Rows 15 Band

Warm-Up:2 rounds 150m run 10 squat-to-stands 8 lateral lunges/side 12 glute bridge marches 10 banded good mornings Then with an empty bar: 8 back squats 5 tempo back squats — 3 sec down 5 paused back squats — 1 sec bottom Strength — Back Squat 5 × 5 @ 70–78% Rest 90 sec–2 min. Rather than chasing max weight, all five working sets should look consistent. Notes: Brace before descending → knees track over toes → drive the floor away. Supporting Accessories — 3 Rounds 8 DB Bulgar

Warm-Up — 10 Minutes 2 rounds: 200m run 10 synchronized air squats 8 alternating med-ball chest pass to partner 10 PVC good mornings 8 alternating step-ups 6 synchronized burpees Strength / Skill — Partner Sled Work 4 Rounds as a Team Partner A50-ft sled push or 10 Cal Ski Erg Partner B :30 wall sit with 10 lbs plate Rest until partner returns Partners alternate work as needed. WOD OPTION 1 — “YOU GO, I GO” 16-Minute AMRAP Teams of 2 Partner A completes one FULL round: 10/8 C