Wu: 10 squat 10 jumping jacks 10 push ups WOD: A: 500m 10 DB thrusters 10 WB 400m 10 DB bench press 10 DB row 300m 10 DB thrusters 10 WB 200m 10 DB bench press 10 DB row 100m 10 DB thrusters 10 WB B : After each movement 15 cal 50 bicycle crunch 40 plank shoulder taps 30 knee raises 20 v-ups 10 leg raises

🤸 WU 1' Machine 10 Hip Circles 10 Leg Swings 10 Deep Squats 10 Glute Bridges (hold top 2s) 10 Inchworm to Push-Ups 30s Plank 🤖 CIRCUIT TRAINING ×4 1️⃣ BB Hip Thrust (3s down) - 10 2️⃣ DB Reverse lunges - 10/leg 3️⃣ DB Deficit Goblet Squat to Pulse - 12 4️⃣ KB Swings - 15 5️⃣ Jump Squats 6️⃣ KB Farmer’s Carry - 40m 1' Rest between rounds ☄️ ABS FINISHER ×3 • Hanging Leg Raises - 12 • Weighted Dead Bugs - 12/leg • Plank Shoulder Tap - 20 • Hollow Hold 30s + 10 slow Flutt

WU : 1 machine 10 squat 10 push ups 10 knee raises 10 G2OH 20 shoulder taps 50 SU 5 empty bar DL Partner wod: Split the reps 100 DL 90 hang power clean 80 push press 70 power snatch 60 thrusters 50 pull ups 40 devil press 30 HSPU 20 wall walk 10 OH squat After each movement 30 cal