Warm Up: 2 rounds 10 wall squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks (each side) Overhead Squat Work 3 x 10 PVC overhead squat (tempo 3-1-3) Forward Step Lunges kb or barbell OH (SuperSet) 4x6 Banded Good Morning 4x12 16 min- EMOM Min 1- 12/14 Kb deadlift Min 2- 8 Burpees Min 2- 8 Push Ups Min 4- 8 jump lunges

Warm Up x 2 8 - Paused goblet squats/ elbows up 10 Hip Openers 20 sec Hollow Hold 6 Burpees EMPTY BARBELL 2x8 front squats METCON Buy-in: 400m Row (split) AMRAP 18 min 30 Thrusters 30 Toes-to-Bar 30 weighted sit up 30 Burpee Over Partner After 18 min - 1 min rest 60 sec MAX BURPEE

General (3 min) x 2 :30 Jumping jacks :30 Air squats :30 Ring rows :30 Slow push-ups :30 High knees :30 PVC pass-throughs 3 Rounds 5 Strict Pull-Ups 7 Chest-to-bar ring rows 10 weighted step ups 18-min AMRAP 8 Strict Press 8 Deadlift 12 Sit-ups 100m Run