9/13 WOD

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

Warm-Up (10 min) 2 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold Lift – BTN Press (15 min) 5 × 4 (build) Focus: vertical bar path, core tight Accessory

Warm Up - 2 rounds 10 Air squats 10 Glute bridges 10 Reverse lunges 6 Jump Lunges 30 sec wall sit Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Tempo Back Squat 5 × 4 @ 3–1–X tempo