Warm-Up 3 rounds: 30-second easy bike 10 scapular push-ups 12 banded pull-aparts 8 alternating plank reach-outs 10 light dumbbell floor presses Skill Dumbbell Floor Press 5 x 8 reps Use a controlled 3-second lowering phase Rest 90 seconds Supporting Accessory Work 3 rounds: 10 close-grip push-ups 12 one-arm kneeling cable or band rows per side 12 dumbbell pullovers WOD 4 Rounds 10 dumbbell hang clean and presses 12 alternating V-ups 100 m run

Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5 front-rack reverse lunges 20-second front-rack hold Skill Paused Front Squat 5 x4 Pause for 2 seconds at the bottom Work at approximately 65–75% Rest 90 seconds Athletes should maintain full tension during the pause rather than relaxing at the bottom. Supporting Accessory Work 3

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row x 10 Mountain Climbers x 20 DB Taps x 26 Workout 20-Minute EMOM 14/12 Cal Bike 12 Toes-to-Bar 10 Push Jerks Rest Repeat 5 rounds.