Warm-Up 2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength (15 min) Bench Press 5 x 4 Pull-Up Skill & Accessory (10 min) 3 rounds: 8 Ring rows 8 Banded lat pulldowns 20-sec hollow hold Intermediate Track 3 rounds: 5 Strict pull-ups (or banded) 5 Negative pull-ups (3-sec lower) 20-sec hollow hold WOD — FOR TIME (Cap 14 min) ⚡ 3 rounds: 12 DB push press 10 Pull-ups or Ring Rows 12 Sit-ups 200m run After WOD 2x 30 sec Hanging decompression

Warm-Up (10 min) 2 rounds: 200m row 10 band pull-aparts 10 good mornings 8 empty-bar rows Strength (15 min) Bent Over Row 5 x 6 Controlled Accessory (3 Rounds) 12 Reverse flys 10 Banded pulldowns 30-sec Superman hold 30 sec Hallow Hold WOD — INTERVAL STYLE 🔥 5 Rounds 90 sec ON / 60 sec OFF Complete: 10 DB hang cleans 10 Hand-release push-ups Max calories on rower for remaining time Score = Total calories

Warm-Up 2 rounds: 5/5 one glute bridges 10 walking lunges 10 air squats 8 empty-bar back squats Barbell Prep 5 tempo squats 5 pause squats 5 regular squats Back Squat 5 x 5 @ moderate-heavy Accessory (4 Rounds) 8 Bulgarian split squats (each leg) 10 DB step-ups 15-sec wall sit WOD — 14-Min AMRAP 12 Wall balls 10 KB swings 8 Box jump overs 200m run