Warm-Up 2-rounds 10 shoulder taps 20-sec plank 6 inchworms 5 pike push-ups Skill: Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Then: Kick-up practice (5–8 attempts) Core finisher: 3 rounds: 10 V-ups 15 sit-ups 20-sec hollow Workout: Pacing & Intervals 5 rounds: Row or bike 1 min hard effort 1 min easy Then: 4 x 100m fast runs (controlled recovery) rest 30/90 sec after each sprint

Warm-Up (10 min) 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 lunges SKILL: Deadlift empty barbell 3x4 5-5-3-3 Accessory: 3 rounds: 12 KB RDLs 15 weighted sit-ups Workout: 18 min 6 Rounds 10 power cleans (95/65) 8 burpee box jumps Rest 0:30 min between rounds

Warm-Up (10 min) 3 rounds 10 PVC pass-throughs 10 pike push-ups 10 lunges 20 jump rope SKILL : OH DB Squat Snatch 4x8 ( 4 each side, reach full squat) Accessory: 3 rounds: 10 DB shoulder press 10 hanging knee raises Workout: 8 Rounds 8 push press (95/65) 10 hand-release push-ups 10 curtsey lunges 100m run Rest 30 seconds after each round