WU (8): 200m jog + perfect stretch flow + light squat ladder (5,3,2--empty barbell x2 Strength (16):Back Squat 6×3 @ 75–80 Accessory (8):...

Partner Synchro Burner Workout (AMRAP 20): 10 Synchro Burpees 20 DB Cleans (split) 30 Synchro Sit-ups 40 KB Swings (SPLIT) 50 Synchro...

DB Benchmark 🔥 WOD (20 cap): “DB Shipwreck” — 100 DB snatches → 80 wall balls → 60 burpees → 40 DB thrusters → 20 pull-ups (scale as...