Warm-Up 10 KB swings 10 push-ups 10 air squats 10 band rows Skill Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Kick-up practice (5–8 attempts) 3 rounds: 10 V-ups 15 sit-ups 20-sec hollow WOD 18 min AMRAP One Partner works at a time 8 Power Cleans 10 ice skaters 24 planks ups all reps split

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 alternating reverse lunges 6 inchworms to plank (no push-up) 2 Rounds (controlled, not rushed) 8 scap push-ups 10 glute bridges 10 PVC pass-throughs or banded shoulder openers 20-sec plank hold Using a light dumbbell: 2 Rounds: 5 deadlifts 5 hang high pulls 5 hang power cleans 5 push presses 5 hang clean-to-overheads (smooth & controlled) 3 lateral 20-ft walking lunges Cue: 12 min AMRAP 3 lateral burpees 3 hang clean-to-overhea

Warm Up 2 rounds 10 push-ups 10 ring rows 15 band pull-apart 10 arm circles each direction Bench Press 5 x 5 Accessory: 12 band pull-apart 8 underhand db fly's WOD Ascending Ladder 16 min 2-4-6-8… Push-ups Box jumps sit ups 100m run after each rounds