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Rest day

For load: 3-3-3-3-3 Deadlift – return under control (no dropping the bar).

EMOM 15:8 burpees8 wall-ball shots (6/9 kg) (2.7/3 m) Post-workoutAccumulate:3min plank hold

For time:500-400-300-200-100Meter row50-40-30-20-10AbMat sit-upsDouble-unders Skill WorkPost-workoutAccumulate:30-50 GHD hip extensions or banded good mornings

Rest day

AMRAP 30 with a partner:100-calorie Assault Bike80 KB/DB snatches (8/12 kg)50 toes-to-bars– Split work as needed with[…]

Pre-workoutEvery 2:00 for 5 sets:1 power clean1 front rack lunge, right leg1 front rack lunge, left leg[…]