Warm-Up - 2 rounds 8 Hang Power Cleans (PVC) 8 Clean Pulls 8 Front Squats 8 Shrug Jumps Drill Work Hang Clean Complex - 5X 1 Deadlift + 1 Hang Pull + 1 Hang Power Clean Power Clean from the ground: 5×2 @ moderate weight Accessory Work 3×12 Banded Good Mornings 12-EMOM Min 1- 10 wall balls Min 2- 8 burpee over DB Min 3-12 alternating DB snatches

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wall Balls (20/14) 40 Power Cleans (135/95) 20 Burpees over the bar 10 weighted sit ups Cool Down & Stretch

Warm-Up (8 min) 3 rounds: 10 ring rows 10 scap push-ups 15-sec active hang 6 Burpees Skill / Strength (15 min) – Strict Pulling 5×3 Strict Pull-Ups (add band or small weight to meet reps) 3×6 Mixed-grip (Eccentric pulls wide, conventional, narrow) Accessory (10 min) – Intro to Kip Timing 3×10 Beat swings (bigger swing) 3×5 hip pop to bar (drive hips forward while maintaining rhythm) 3×10 Knee-to-chest kip swings EMOM:20min (40 sec work 20 sec transition) 1 - 10(F)/14(M) Cal R