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

Warm-Up 3 rounds 30 sec Jump Rope 8 Push-Ups 10 Goblet Squats (light) TEAM - 18 min AMRAP All reps split-You go, I go (one person works at a time) 24 DB Snatches (50/35) 12 T2B or KTC 24 DB Front Rack Reverse Lunges 20 Double Under or 100 singles Finisher -1 Min Max Burpess