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

Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts 10 goblet squats 20-sec hollow hold WOD - 3X 5 min work 2 min res t 3 jump squats 6 goblet forward lunges 9 Plyo push up 12 Dbl under/24 singles

Warm-Up 10 push-ups 12 band pull-a parts 10 ring rows Bench Press- Setup (Non-Negotiable) Eyes under the bar When lying down, eyes should be directly under or slightly behind the bar. Grip Hands just outside shoulder width Full grip (thumbs wrapped) Bar rests in the heel of the palm, stacked over forearms Shoulder blades Pull down and back (retracted + depressed) "Crush oranges in your armpits” Feet Flat, wide, slightly behind knees Push feet into the floor (leg drive without