Warm-Up 2 rounds: 10 air squats 10 push-ups 10 sit-ups 20 jumping jacks Strength -Prep for WOD Barbell Complex (Not for max, for quality) 4 rounds: 5 deadlifts 5 hang cleans 5 push presses (Rest between rounds) Moderate weight, smooth movement. Team Workout (20 min) AMRAP 20 – Work Together 60 calorie row 50 DB snatches 40 burpees 30 pull-ups 20 synchronized thrusters (95/65) Cool Down (5–10 min)

Warm-Up - 2 rounds: 200m run 10 good mornings & Torso Twist 10 glute bridges 10 inchworms 20 mountain climbers Deadlift 4 x 6 (moderate-heavy) Accessory: 3 rounds: 12 KB swings 15 sit-ups WOD 15min AMRAP 4 DB Devils Presses 6 V-Up 8 Weight box Step Up 100 m Burden Run

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 (10–12 min) Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 banded 10-sec hollow hold Then: Kip swing practice: 3 x 5 beat swings 3 x 3 kip + small pull F ocus: rhythm over height WOD 12 min AMRAP 6 DL (light) 6 hanging knee raises 6 jumping Lunges 6 Pike Push Up 100m Burden Run