Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3 rounds 12 DB chest flys (light) 10 Tempo push-ups (3-sec down) 20-sec hollow hold WOD – For Time3 rounds: (Cap 14 min) ⏱️ 15/12 cal row 12 DB push presses 9 Toes-to-bar 6 Burpees over DB

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10 Single-arm DB Z-press (each side) 6 Inchworms WOD – 8-min AMRAP × 2 (Rest 2 min) 6 Power cleans 8 Wall ball shot 12 kb swings

Warm-Up – 10 min 2 min easy bike or row PVC x 2 rounds: 8 Pass-throughs 8 Overhead squats 6 Snatch grip presses 20-sec overhead hold Overhead Squat Skill – 15 min 2 × 5 PVC OHS 3 × 5 Empty barbell OHS 4 × 3 OHS @ with weight (Focus: balance + control, not max) Accessory – 3 rounds 10 Single-arm DB overhead lunges 12 Banded face pulls 30-sec side plank (each side) WOD – 16-min AMRAP 200m run 6 Barbell complexes (deadlift → hang power clean → push press) 10 Toes-to-bar (or knee