Warm-Up 10 Jumping jacks 10 Air squats 10 Ring rows 10 Slow push-ups 10 PVC pass-throughs SKILL: PULL UP 4 sets of ( with a Band) 4x Chest to bar Strict pull 3x Strict Pull Up 2x kipping WOD 14-min AMRAP: 8 Push Press (95/65) 8 Push Up off Barbell 12 Sit-ups with weight 100 m run COOL DOWN & STRETCH

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP 5 Power Cleans 5 Burpees 4 Power Cleans 10 Mountain Climbers 3 Power Cleans 10 Jackknives

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP 5 Power Cleans 5 Burpees 4 Power Cleans 10 Mountain Climbers 3 Power Cleans 10 Jackknives