AD: a) Single Arm DB Row~ 10-12/arm x4 @20X0, Rest 90 sec b/t sets

b) Side Bridge Raise~ AMRAP in 30 sec/ side, Rest 30 sec x4

L1: a) Clean DL~ 5×2, 2-3 Min Rest b/t sets

b) 10 Min AMRAP
5 DB Clean & Press
5 DB Front Squats
5 Box Jumps

L2/ L3: a) Push Press~ Heavy Single

b) Row 60 sec @ 93%
Rest 3 Min x 6