Warm Up: 2 rounds 10 jumping jacks 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory : 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 15 cal Row 15 DB thrusters 15 toes-to-bar or KTC 5 burpees

Warm-Up - 3 rounds 45 Sec Bar Hang 10 band pull-a-parts 10 Scap push-ups 10 PVC Pass thru & ATW Tempo Bench Press 4 sets x 5 reps Tempo: 3 sec down, 1 sec pause, press Super Set into 8 Single arm bent over row/ each arm WOD 5 min AMRAP Rest 2 min, Repeat 2,4,6,8,10,13, 14,16,18,20, etc... Power cleans Hand release push-ups

Warm-Up- 10 m min Row 2 minutes PVC x 10 each pass-throughs front squat behind-neck press snatch grip push press 90 sec bar hang Overhead Squat Work 1 x 5 PVC OHS 3 x 5 empty barbell OHS (or training bar) 3 x 4 tempo barbell OHS (3-second descent) WOD-16 min AMRAP 150m row 8 barbell 95/65: deadlift → hang clean → front squat 8 Pull Ups 8 V-Up