Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Rounds 10 Curtsey Lunges 10 weighted step-ups 30-sec plank each side WOD — INTERVAL STYLE 🔥 4 Rounds: 4 MIN ON / 1 min rest 10 step back lunges 6 Burpess Max calories on row/bike for remaining time Score = total calories

Warm-Up (10 min)2 rounds: 10 band pull-aparts 10 jumping jacks 8 DB strict press 8 empty-bar push press Strength — Push Press (15 min) 6 × 3 Build across Strong leg drive Fast lockout Accessory — 3 Rounds 10 DB lateral raises 12 DB over rows 6/6 each arm 6 Chin ups 18-Min EMOM ⚡ 12/10 cal bike or row 10 Db Squat Snatch 12 Jackknives 8 burpees Accumulate as many rounds as possible

FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEAM WOD — “YOU GO, I GO” (25-Min Cap) 🔥 Teams of 2 Partner A completes: 6 Barbell complexes (deadlift → hang clean → front squat → push press) Then both partners: 200m run together Then Partner B goes. Accumulate as many rounds as possible