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

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