Warm-Up - 2 rounds 200m jog 10 air squats 10 Band Good Morning 20-sec side plank each side Empty Barbell 4x4 deadlift Deadlift 5×5-Rest 90 sec ( all reps at one weight) Accessory - 3 rounds 8 DB Bulgarian split squats (each leg) 15 KB swings 14 min - AMRAP 8-devils presses 6-wall balls 4-db thrusters 2-burpess

Warm Up 10- PVC Pipe passthrough 5 small swings or 5 hallow rocks small 5 medium swings or 5 hallow rocks med •5 large swings or 5 hallow rocks large Skill Set: Building Toward Full Reps 3 × 4- Kip Swing → Hip Pop → Chin Over Bar (band) 30 sec plank after each set WOD: 4 Rounds 10 DB power cleans ( from the ground) 8 Hand stand push up 6 Burpees 4 weighted sit up COOL DOWN

Warm-Up : 3 rounds 8 Jump Shrugs 6 Hang Power Cleans 4 Front Squats 2 Power Cleans (light) Accessory Work 3×8 Barbell Rows 3×10 Core Stability weighted plank Strength Build to a Heavy Power Clean for the day (not 1RM, but strong and clean). Between sets: 10 PVC pipe reps WOD- 3-Rounds for Time 7 - KB Swings 8 - Push Ups 9 - Goblet Squats 10 - Russian twists