Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB front rack lunges 12 Chest-supported DB rows WOD – 6-min AMRAP × 2 min rest 6 Thrusters (light) 8 Hand-release push-ups 12 Air squats

Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds super set 10 DB lateral raises 12 Band face pulls 30-sec side plank each side WOD – 16-min AMRAP 200m run 8 Barbell complexes (deadlift → hang clean → push press) 10 V-ups

Warm Up 2 rounds 10 Air squats (3-sec down) 10 Glute bridges 10 Reverse lunges 30 sec Hollow hold Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Squat (15 min) 5 × 4 @ 3–1–X tempo (3 sec down, 1 sec pause, explode up) Accessory – Superset (4 rounds) 8 Bulgarian split squats (each) 12 KB goblet pulses Rest 60 sec WOD – 14-min AMRAP 10 Heavy KB swings 8 DB thrusters 10 Box jump overs 40 single unders