1/21 WOD

Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds supe

Warm Up 2 rounds 10 Air squats (3-sec down) 10 Glute bridges 10 Reverse lunges 30 sec Hollow hold Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Squat (15 min) 5 × 4 @ 3–1–X te

Warm-Up 10 KB swings 10 push-ups 10 air squats 10 band rows Skill Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Kick-up practice (5–8 attempts) 3 rounds: 10 V-ups 15 sit-u