Warm-Up 3 rounds 10 band pull-apart 10 pike push-ups 10 ring rows OH Squat 5 x 5 Accessory 3 rounds: 10 DB strict press 15 lateral raises Workout EMOM 16 Min 1: 10 push press + max sit ups Min 2: 12 V-UP + max double under

Warm-Up 2 rounds 250m row 10 air squats 10 lunges 10 push-ups 20 high knees Back Squat 5 x 4 (build to moderately heavy) Accessory 3 rounds 10 tempo goblet squats (3 sec down 2 sec hold) 12 DB RDLs WOD 7 Rounds 2 min on/ 2 min off 10 barbell thrusters 6 burpees Max calories Rest = work

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope WOD PREP: Barbell 4 times 5 deadlift 5 high Pulls 5 front squats 5 push press Team WOD (AMRAP 25) split all reps 16 hang power snatch 20 alternating lunges 16 hand-release push-ups 20 Russian KB swings 200m Burden Run