Warm-Up 3 rounds: 200m run or 1 min bike 10 scap pull-ups 10 ring rows 10 hollow rocks 10 PVC pass-throughs Skill / Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 jumping pull-ups OR banded, KIP 5 Pull UP After each round, complete 10 pull-aparts WOD: AMRAP 15 12 KB swings 10 DB goblet squats 8 Burpee box jump overs

Warm-Up 3 rounds: 10 jumping squats 10 PVC pass-throughs 5 inchworms 10 med ball slams 30 sec jump rope SKILL: Power Clean Build to moderate/light 4 sets 3 power cleans 3 front squats Team Workout (18 min) 9 Rounds – 1 min ON / 1 min OFF Partners alternate rounds. Each round: 8 power cleans (115/75) Max burpees remaining time Partner rests while the other works. Score = total burpees.

Warm-Up: 3 rounds 10 goblet squats 8 push-ups 10 KB deadlifts 10 band pull-aparts SKILL : Barbell Cycling + Core Build to light/moderate weight 4 rounds: 6 front squats 6 push presses 4 Thrusters 90 sec rest Workout: 3x5 min AMRAP 12 kb swing 6 box jumps 3 wall ball shots 90 sec rest between