Warm-Up - 2 Rounds Row 300m 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunges twist Super Set Pause Back Squat 5 × 3 (2-sec pause) 24 - Pulse Goblet Squats 90 sec rest WOD - 18min AMRAP 12 - Barbell Deadlift 95/65 100m Run 10 - Barbell Hang cleans 95/65 100m Run 8 - Barbell Push Press 95/65 100m Run 6 - Barbell Thrusters 95/65 10 Burpees

TEAM BARBELL COMPLEX + RUNNING Warm-Up (8–10 min) 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Teams of 2 - 25 min AMRAP Barbell Complex (moderate load) 8 Deadlifts 8 Hang power cleans 8 Front squats 8 Push presses After each complex 400m run (split)

Warm-Up 2 rounds: 10 Jumping jacks 12 Band pull-a parts 10 Push-ups 10 Ring rows Strength Superset (15 min) Weighted Push-Ups 5 × 8 Strict Pull-Ups - 5 Accessory – 3 rounds 12 DB chest flys 10 Single-arm DB rows (each) Tabata Cal row DB push presses Toes-to-bar Burpees Plank