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 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