WOD

Strength (25 min) Every 3:00 × 5 Sets: 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean + 1 Front Squat Scaling Options: Beginner – Light bar / PVC Intermediate – Build moderate across sets Advanced – Build to heavy complex with clean mechanics Accessory (15 min) 3 Rounds: 12 Bulgarian Split […]

Workout (36 min) Every 6:00 × 4 Rounds: 400 m Run (adv) / 300 m (int) / 200 m (beg) 12 Cal Ski Erg 12 Cal Bike 12 Cal Row 12 DB Thrusters (35/25 lb) Goal: 1:1 work/rest ratio – hit 4–5 min of sustained work. Scaling Options: Beginner – 200 m Run • 8

Strength (25 min) Every 2:30 × 6 Sets: 5 Weighted Pull-Ups (or Loaded Ring Rows) 10 DB Bent-Over Rows Notes: Control the eccentric, keep shoulders packed and neutral spine. Accessory (15 min) 3 Rounds: 12 Barbell RDL (light/mod) 12 Hammer Curls 12 Reverse Fly Core (8 min) EMOM 8: :30 Supinated Grip Dead Hang :30

Workout (30–35 min) Teams of 2 – AMRAP 30: 300 m Run (together) 20 Syncro DB Front Squats 30 Cal Bike (split) 20 Alt DB Snatches 30 Wall Balls (20/14 lb) Team Flow: Split work however needed to keep moving. Communicate reps and transitions. DB Loads: Advanced – 50/35 lb Intermediate – 35/20 lb Beginner

Skill Work (15 min) Progressive 3-Station Pressing Development: Inchworm Walk-Out + Push-Up Box Walk-Up + Pike Handstand Push-Up Wall Walk + Wall-Facing Handstand Push-Up Workout (10–12 min) For Time (10 min cap): 3 Rounds → 5 Wall Walks + HSPU variation 10 DB Push Press (35/25 lb) 15 Box Jump Overs (24/20”) Scaling Options: Beginner

Skill Progressions Work up as able: Kip Swing Kipping Pull-Up Kipping Chest-to-Bar Kipping Bar Muscle-Up Workout (10 min Cap) “Up Top 2.0” – 3 Rounds: 6 Pulling Movement (choose level) 12 DB Push Press (35/25 lb) 200 m Run Scaling Options: Beginner – 6 Ring Rows Intermediate – 6 Kipping Pull-Ups or C2B Advanced –

Strength Every 4:00 × 5 Sets: 2 Front Squats + 3 Back Squats (same bar) All percentages based on Front Squat 1RM Beginner: 60–70 % Intermediate: 70–80 % Advanced: 80 %+ Accessory (15 min) 3 Rounds: 10 Bulgarian Split Squats / leg 12 Glute Bridges 12 Banded Good Mornings

4 Rounds: 5:00 Work / 3:00 Rest Each Round: 400 m Run 15 Cal Row 12 DB Thrusters (35/25 lb) 10 Box Jump Overs (24/20”) Max Cal Bike in Remaining Time Goal: Maintain near-max power every round — full effort each interval. Scaling Options Beginner – 300 m Run / 10 Cal Row / 8

Strength Every 3:00 × 6 Sets: 4 Bench Press @ RPE 7–8 8 Seated DB Strict Press (light/mod) Accessory 3 Rounds: 12 Banded Face Pulls 12 DB Lateral Raises 10 Triceps Kickbacks

Teams of 3 – AMRAP 30: 600 m Run (split 200s) 30 Cal Row 30 Wall Balls (20/14) 20 DB Hang Power Cleans (35/25 lb) 10 Burpees Over Partner One athlete works while two rest. Rotate whenever needed to accomplish work. Scaling Options Beginner – 400 m Run / 20 Cal Row / 15 Wall