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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. 3 sets: 3-5 Strict HSPU Negatives

A1. KB Single leg DL 3×8/s (Use assistance), No rest A2. 3×3/s Armbar + Turkish sit-up B. OHS @22X1 2 waves of 3/2/1 – Second wave heavier C. 10 min: 10 Band zercher good mornings, 10 Band zercher squats, 10/side KB slashers

A. Bent over row @21X1 4-4 (Easy) 4-4-4-2-2-2 (Tough) B1. Half kneeling 2KB press 3×6/leg, no rest B2. 6-8 Weighted chin-ups, Rest as needed C. 10-15 min: 10 Push-ups, 10 Ring rows, 10 DB Curl to press, 10 Dips, 10 Bent over DB Flies

Muscle-ups practice 3 sets: 6-8 Strict chest to bar, 30s False grip hang, 20 Hollow rocks AMRAP in 20 min: 400m Run, 20 Burpees, 10 Hang power snatch

A. Front squat @22X1 Work to a heavy set of 2 for the day B1. Barbell hip thrust 3×8 @40X1, no rest B2. Plank with reach x20 (10/s), Rest as needed C. 200′ 2KB Front rack carry, 15 Banded KB Swings