LAST LIFT STANDING...... Warm-Up- 2 rounds 200m jog 10 KB swings 8 DB front squats 6 empty-bar deadlifts WOD Buy-In: 1000m Row Then 4 rounds: 8 Deadlifts (185/125) 12 DB Thrusters 16 Sit-Ups 10 Walking Lunges

Warm-Up 3 rounds 30 sec jump rope 8 DB hang cleans 6 push-ups 6 empty-bar push press 12-Min EMOM 1️⃣ 12 DB snatches 2️⃣ 10 Push Press (95/65) 3️⃣ 12 Burpees Rest 4 min & Do Again

YEAR-END GRIND...... Warm-Up (2 rounds) 200m row 10 DB deadlifts 10 air squats 8 inchworms 6 empty-bar power cleans 30-min AMRAP 🔥 5 Power Cleans (135/95) 10 DB Box Step-Ups 15 Wall Balls 200m Run or 300m row, 200 singles J.R.