1.Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat  (%50–55) Even: Overhead Squat Hold :20s with empty bar 2.Conditioning  AMRAP 9’ 12 KB Swings (16/10kg) 9 Pull-ups  6 Burpees 3.Accessory  3 Rounds: 12 DB Romanian Deadlift (16/12 kg) 12 Sit-ups

General Warm Up 10 Air Squats 10 Shoulder Discolates 10 Scap Pull-ups 5 Inchworm + Push-up 3 Round Mobility(Dynamic) 10 Cossack Squat 10 Hip Opener 10 Shoulder Taps 10 Leg Swings 10 Band Pull-aparts 3 Round Drill Tempo Front 16 Rep Goblet Squat with plate 8 Rep Front Squat (6 sec down, 1 sec pause empty bar) 2 Round     Gymnastic core & shoulder (before metcon) 5 Rep Toes to Bar kip swing drill 5 Rep Wall-facing Handstand Hold (20 sec hold) 5 Rep Hollow Rock 2 Round   1. Tempo Front Squat On...

1.Strength  On the 1:00x8 Round 1 Squat Clean & Split Jerk  (%50-55) Pause for 3 seconds in the front rack position after the squat clean (Warm-up with barbell complex) 2.Conditioning  AMRAP 9’ 200m Run 8 Power Cleans (40/25) 10 Burpees Over Bar 12 Sit-ups 3.Accessory 3 Rounds: 12 DB Z-Press  12 Slowest Ring Row 30 sec Side Plank Hold (each side)