Floor Press (@ 75% 8×3 (3 wide, 2 mid, 3 close grip))

Overhead Walking Lunges (3×12 Each (3×24 steps total unbroken))

GHD Back Extension plus Snatch Grip DL (10RM)

Chest Supported Flat Bench Rows (3×12)

Metcon (Weight)

Back Squat (@ 80% 8×2)

Banded Squat Clean – Single Orange (@ ~50% 5-8×2 (note correct sets, go by feel/coach))

Banded Squat Clean – Single Purple (@ ~50% 5-8×2 (note correct sets, go by feel/coach))

Banded Squat Clean – Single Red (@ ~50% 5-8×2 (note correct sets, go by feel/coach))

Bench Press (3RM)

Strict Press Endurance (Time)

Chair Deadlifts (3×15 – Stand every third rep)

Sumo Dimel Deadlifts (@ 40% 3×20)

Overhead Squat From Floor (3RM)

Metcon (Time)

Reverse Hypers (3×30)