Warm-Up 3 rounds: 150-meter group jog 12 good mornings 12 medicine-ball around-the-world passes 9 squat to stand 30-foot farmers carry Team WOD — 24-minute relay Teams move through the following stations. Only one athlete works at a time unless specified. 12-calorie bike or 20 cal row (split) 20 hanging leg raises (split) 16 slam balls (split) 12 barbell power cleans 8 synchronized burpees

Warm-Up 3 rounds: 30 seconds of jumping jacks 8 scapular pull-ups 10 alternating Cossack squats Skill Rotate through four stations for 3 minutes each. Station 1: Rope Pull with KB at the end Station 2: Ring Rows Station 3: Alt Box-assisted pistol squat Station 4: Inchworms Supporting Accessory Work 2 rounds: 10 slow ring-row 10 Jackknives 12 banded straight-arm pulldowns WOD EMOM - 4 Rounds Minute 1: 12 ring rows Minute 2: 10–14 alternating DB Snatch Squats Minute 3: 30 seco

Warm-Up 3 rounds: 100-meter easy jog 10 PVC Romanian deadlifts 8 PVC muscle cleans 8 front-rack elbow rotations 6 empty-bar power cleans Skill Clean Pull + Power Clean Complex Every 2 minutes for 2-sets: 2 clean pulls 1 power clean 1 front squat Build gradually while maintaining a fast, close bar path. Supporting Accessory Work 3 rounds: 10 front-rack KB step ups & Forward step-downs 12 chest-supported dumbbell rows 30 sec plank WOD For time — 4 rounds 8 Wall Ball shots 10 al