Warm-Up 3 rounds 200m jog 10 band pull-a parts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 6 chin-ups with a 1 sec hold on top WOD Descending Ladder (From 21) 21-18-15-12-9-6-3 Wall Ball Shots KB Swings Jackknives

Warm-Up (10 min) 250m row (together) 10 air squats 10 alternating lunges 10 push-ups 20 high knees Then: 10 goblet squats 5 front squats (empty bar) Front Squats Build to a heavy 4x4 Between sets: 20-sec plank hold Then 1 back-off sets: 8 reps @ 50% of max weight used WOD 5 min rounds X3 with 90 sec rest between 4 Clusters (95/65) 10 kb swings 12 T2b 100m Burden Run

T eam Chipper Party Warm-Up (10 min) 2 rounds 300 m partner run 10 air squats 10 sit-ups 10 push-ups 20 jumping jacks Strength (15 min) Push Press 5 sets: 5 reps building each set Accessory: 10 strict ring rows 12 shoulder taps 20 Rounds – 1 min ON / 1 min OFF Partners alternate rounds. Each round: 8 power cleans (115/75) 4 Front Squats Max burpees cal row Partner rests while other works. Score = cal row