Warm Up - 2 rounds 10 Air squats 10 Glute bridges 10 Reverse lunges 6 Jump Lunges 30 sec wall sit Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Tempo Back Squat 5 × 4 @ 3–1–X tempo (3 sec down, 1 sec pause, explode up) Accessory – Superset (4 rounds) 8 Box Step Ups with Weight/ foot hover over box 20 KB goblet pulses Rest 60 sec WOD – 14-min AMRAP 8 DB thrusters 10 Box jump 40 single unders 10 single-arm weighted lunges

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Buy-In: 800m row (split) Then 2 Rounds 60 Wall balls 40 KB swings 40 jumping lunges 20 Synchro V-up Cash-Out: 400m run together

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3 rounds 12 DB chest flys (light) 10 Tempo push-ups (3-sec down) 20-sec hollow hold WOD – For Time3 rounds: (Cap 14 min) ⏱️ 15/12 cal row 12 DB push presses 9 Toes-to-bar 6 Burpees over DB