Warm-Up Partner Flow: 200m run together 10 Med-ball cleans 10 synchronized air squats 10 push-ups Strength / Skill (10 min) Partner Carry Circuit 3 rounds: 50-ft farmer carry 10 goblet squats 10 push-ups "The Grinder" 24 MIN Teams of 2 Partner A: 250m Row While Partner A rows: Partner B completes: 8 Front Squats 8 Toes-to-Bar 8 Push-Ups Switch when row is complete. Continue accumulating rounds for 24 minutes. Score Total rounds + reps.

Warm-Up 2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength (15 min) Bench Press 5 x 4 Pull-Up Skill & Accessory (10 min) 3 rounds: 8 Ring rows 8 Banded lat pulldowns 20-sec hollow hold Intermediate Track 3 rounds: 5 Strict pull-ups (or banded) 5 Negative pull-ups (3-sec lower) 20-sec hollow hold WOD — FOR TIME (Cap 14 min) ⚡ 3 rounds: 12 DB push press 10 Pull-ups or Ring Rows 12 Sit-ups 200m run After WOD 2x 30 sec Hanging decompression

Warm-Up (10 min) 2 rounds: 200m row 10 band pull-aparts 10 good mornings 8 empty-bar rows Strength (15 min) Bent Over Row 5 x 6 Controlled Accessory (3 Rounds) 12 Reverse flys 10 Banded pulldowns 30-sec Superman hold 30 sec Hallow Hold WOD — INTERVAL STYLE 🔥 5 Rounds 90 sec ON / 60 sec OFF Complete: 10 DB hang cleans 10 Hand-release push-ups Max calories on rower for remaining time Score = Total calories