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A. 3 sets: 1-3 KB Clean and press + Strict pullup B1. Close grip bench press 3-3 (Easy) 3-3-3-1-1-1 (Tough), No rest B2. Chin-ups xSubmax C. 10 min: 1 Hand over hand sled pull @BW or better, 3 Wall-climbs, 100′ 2KB Overhead carry (Heavy)

In 12 min, build to a heavy set: Clean pull, Power clean, Front squat In 12 min, build to a heavy set: Power clean and split jerk For time: 500m Row, 400m Run – GO FAST

Warm-up (20 min Easy): 400m Run, 100′ Walking lunges, 6 Thoracic bridges (3/s), 2 TGU/arm, 60s FLR, 500m Row @Damper 1, 100′ Backwards lunge, 2 Wall-climb + 30s Wall facing HS hold, 30s Side plank on hand R., 30s Side plank on hand L. Strict muscle-up progression into 6-10 min

Warm-up: Build to a heavy set: 100′ OH Carry, 100′ FR Carry, 100′ Farmers Carry – All 300′ on one side then switch A1. Goblet squat + Halo + Side lunge 3×3/s, no rest A2. Foam roller hamstring curl 3×10, no rest – Sock feet B. Front squat @22X1 2

Every 30s x10: Tall Snatch, Drop Snatch, OHS 20 min to build to a heavy: Snatch pull, Power snatch, Squat snatch For time: 20 Front squats, 20 Hang power cleans, 20 Thrusters – GO FAST