Warm Up 2 rounds 10 body circles 5/5/ wach way 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Push Press 4x4 - moderate weight 12 Shoulder Taps Rest 90 sec 3 rounds 30 sec on /30 sec off Min 1:Push-Ups Min 2: V-Up Min 3: Plank Rest 1 min Max Min Burpess

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause Back Squat – 15 min Build to 5 x 3 @ heavy load Rest 90 sec AMRAP 12 Min 6 DB Power Cleans moderate 8 Toes-to-Bar (scale knees) 200 m Run or 250 m Row

W arm Up 2 rounds 200 m Easy Row 10 Air Squats 10 Scap Push-Ups 10 PVC Pass-Throughs Barbell Prep 3 x With empty bar: 5 Hang Power Snatch 5 Push Press 5 Front Squats 5 Good Mornings Teams of Two 2 Rounds for time 500m Row 20 Hang Power Snatches 200m Row 20 Burpee Box Jump Overs (20”) 100m Row 20 Push Press 55/75