Warm-Up 2 Rounds 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunge Twist Strength : Deadlift (15 min) 5 x4 reps Acc: 10kb eye level swings Workout – 12-min AMRAP 8 DB Thrusters 25/35 10 Jumping Lunges (5/leg) 12 Sit-ups w/plate

Warm-Up 2 Rounds 200m Row/Run 10 Ring Rows 10 Hollow Rocks 10 Push-Ups Strength: Push Press 5×5 Strength/Accessory 3×10 Single-Arm DB Row/side (heavy) 3×30s Side Plank Hold/side Workout (16 min AMRAP): 12 KB/DB Deadlifts (50/35) 10 Renegade Rows (alt arms) 8 Burpees over DB 200m Run

Warm-Up 2 Rounds 10 Air Squats 10 Arm Circles 5 Inchworm Push-ups 10 Glute Bridges 10 Good morning, pass thru & ATW Strength/Accessory: 3×12 DB Romanian Deadlift 3×10 DB Thrusters Partner WOD 18 min AMRAP 50 DB Hang Cleans (35/25) 200m Row 40 DB Front Squats 400m Row 30 DB Push Press 400m Row 20 DB Devils Press