12? KB Turkish Get-up Practice
Start light with sets of 3 reps/side, then build up to heavy sets of 1-2.

EMOM – 5 Rounds
1. 5-8 Kipping Pull-up Variation (Regular, Butterfly, C2B, Muscle-up)
2. 5e SA KB Clean
3. 20s SA Plank (each side)
*Goal is consistent & efficient execution from round to round. Aim to perform pull-up sets unbroken.

Echo Bike Sprints
3x25s on 3′ Interval (Push these HARD. Drop off is to be expected.)