3/14 WOD

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

Warm-Up – 10 min 2 min easy bike or row PVC x 2 rounds: 8 Pass-throughs 8 Overhead squats 6 Snatch grip presses 20-sec overhead hold Overhead Squat Skill – 15 min 2 × 5 PVC OHS 3 × 5 Empty barbell OHS

Warm-Up – 12 min 12 Air squats (2-sec pause at bottom) 10 Banded glute bridges 10 Reverse lunges 30 sec Dead bug hold Empty Barbell Flow (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Sq