Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts 10 goblet squats 20-sec hollow hold WOD - 3X 5 min work 2 min res t 3 jump squats 6 goblet forward lunges 9 Plyo push up 12 Dbl under/24 singles

Warm-Up 10 push-ups 12 band pull-a parts 10 ring rows Bench Press- Setup (Non-Negotiable) Eyes under the bar When lying down, eyes should be directly under or slightly behind the bar. Grip Hands just outside shoulder width Full grip (thumbs wrapped) Bar rests in the heel of the palm, stacked over forearms Shoulder blades Pull down and back (retracted + depressed) "Crush oranges in your armpits” Feet Flat, wide, slightly behind knees Push feet into the floor (leg drive without

W arm Up 8-10 min 10 Jump Shrugs (PVC) 8 Hang High Pulls 5 Jumping Jacks Jumps 6 Roll N' Reach Power Clean Review (4x4 empty barbell) 1. Stance Set up 2. Deadlift/First Pull (drive from the floor) 3. Second Pull Turnover & Catch - 5x5 add weight each time. Goal: Quick transition under the bar into a strong receiving position MetCon 14 min 100 m row 12 med ball shots 8 DB Snatch Squats alt 12 Jack Knives