Warm-Up 2 rounds: 200m row 10 air squats 10 PVC pass-throughs 10 PVC overhead squats 20-sec overhead hold Thoracic opener Strength (15 min) Overhead Squat 5 x 3 Build to a challenging but technically sound weight Accessory (3 Rounds) 10 Single-arm DB overhead lunges (each side) 12 Band face pulls 10 PVC Sotts presses 20-sec side plank (each side) WOD — 16-Min EMOM ⚡ Minute 1: 12/10 Cal Row Minute 2: 10 DB snatches (alternating) Minute 3: 8 Burpees over DB Minute 4: Rest Repea

Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build gradually Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit PARTNER WOD — “YOU GO, I GO” (24-Min Cap) 🔥 Teams of 2 Partner A: 12 KB swings 10 box jump overs 8 DB thrusters 200m run Partner B rests Switch when Partner A returns

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds 10 Pike Push Up 12 Ring Rows 15 hollow rocks WOD — FOR TIME (16-Min Cap) 🔥 50 double unders 40 wall balls 30 DB snatches 20 toes-to-bar 10 burpees over DB