Warm-up (12 min)

• 3 min easy row/bike
• Band pull-aparts 2x15
• shoulder dislocates 2x10

Empty barbell:

• strict press x8
• push press x5
• front rack hold 20s x2
• Scap pull-ups 2x8

Main (35 min)

• Shoulder Press — 4x5 @ 72–75% 1RM
• Bench Press — 4x6 @ 70–72% 1RM

2min Rest between sets

Accessory (20 min)

• Ring rows or bent-over DB row — 4x10
• Banded seated shoulder press — 3x15
• DB tricep extension — 3x12
• Plank — 3x40s

Warm-up (12 min)

• 3 min bike/jump rope
• Air squat x15
• goblet squat x10 (light KB)
• Wall ball tempo reps (3s down) x10 — light ball, focus on hip drive and target line
• Ankle/hip mobility flow 2 min

Main (30 min)
EMOM 8 min:

• 6 wall balls (6kg ball, unbroken, controlled)

Rest 2 min after EMOM and then

Ladder:

• 5-10-15-10-5 wall balls

resting as needed — focus on breathing rhythm, not speed

Accessory (25 min)

• Goblet squat — 3x10
• Box step-ups (moderate height) — 3x10/leg
• Front rack hold (bar or plate) — 3x20s
• Russian twists w/ med ball — 3x16

Warm-up (12 min)

• 3 min row/bike
• Air squat x15
• empty bar front squat x10
• empty bar push press x10
• Tempo thrusters (empty bar, 3s pause in bottom) x8

Main (30 min)
Skill:

• Front Squat + Push Press practiced separately, then combined into thruster — 5 sets of 3 thrusters @ 40–45% Front Squat 1RM, technique only, resting fully between sets

EMOM 10 min:

• 5 thrusters @ 45–50% Front Squat 1RM, unbroken

Accessory (25 min)

• Front squat — 4x6 @ 65% 1RM
• Overhead walking lunge (bar or DB) — 3x10 steps/leg
• Banded good mornings — 3x12

Warm-up (12 min)

• 3 min easy cardio
• Band pull-aparts 2x15

Empty bar:

• strict press x5
• push press x8
• 2 sec jerk dip drill x8
• Scap pull-ups 2x8

Main (35 min)

• Push Press — 5x3 @ 78–80% 1RM
• Bench Press — 4x5 @ 75% 1RM

Accessory (20 min)

• Weighted or banded pull-ups — 4x6
• Banded seated shoulder press — 3x15
• DB lateral raise — 3x12
• Hollow hold — 3x30s