1/18 WOD

TEAM BARBELL COMPLEX + RUNNING Warm-Up (8–10 min) 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Teams of 2 - 25 min AMRAP Barbell Complex (moderate load) 8 Deadlifts 8 Hang power clean

Warm-Up 2 rounds: 10 Jumping jacks 12 Band pull-a parts 10 Push-ups 10 Ring rows Strength Superset (15 min) Weighted Push-Ups 5 × 8 Strict Pull-Ups - 5 Accessory – 3 rounds 12 DB chest flys 10 Single-

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster Strength (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4x) 10 DB