Warm-Up 2 rounds 10 Jumping jacks 12 Band pull-aparts 10 Push-ups 10 Ring rows 1k Row For Time Strength Superset Weighted Push-Ups 5 × 8 Strict Pull-Ups 5 × 8 Accessory – 3 rounds 12 DB chest flys 10 Single-arm DB rows (each) 30-sec hollow hold WOD – 3 rounds (Cap 14 min) 15/12 cal row 12 DB push presses 9 Toes-to-bar 6 Burpees

Warm Up 2 rounds 200m jog 10 Roll N' Reach 8 Lunge Twist EMOM - 15 min 12 DB snatches 10 Push Press 10 Burpees Romanian Deadlift 5x4 after each set 10 KB swings

Warm Up 2 rounds 200m Row 6 Inchworm 10 Passthrough @ ATW 5 Roll N' Reach 5 x 2 OH Squats w/ PVC Go Over Lifts Barbell Hang Snatch Pull 4 x 4 Wide Grip Deadlift 4 x 6 Tabata's x 2 (32 min total) Box Jumps Mountain Climbers DB Push Press DB front rack lunges