Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster Strength (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4x) 10 DB front rack lunges 12 Single Arm DB rows WOD – 6-min AMRAP × 2 (Rest 2 min) 6 Devils Pres 8 Hand-release push-ups 12 Air squats

Warm-Up (10 min) 2 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold Lift – BTN Press (15 min) 5 × 4 (build) Focus: vertical bar path, core tight Accessory – 3 rounds 10 DB lateral raises 12 Band face pulls 30-sec side plank WOD – 12-min EMOM Start at 8 & add one rep each min until failure 8 Barbell complexes (deadlift → hang clean → push press) Finisher x 3 25 mtn climbers 10 V-ups

Warm Up - 2 rounds 10 Air squats 10 Glute bridges 10 Reverse lunges 6 Jump Lunges 30 sec wall sit Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Tempo Back Squat 5 × 4 @ 3–1–X tempo (3 sec down, 1 sec pause, explode up) Accessory – Superset (4 rounds) 8 Box Step Ups with Weight/ foot hover over box 20 KB goblet pulses Rest 60 sec WOD – 14-min AMRAP 8 DB thrusters 10 Box jump 40 single unders 10 single-arm weighted lunges