WU : - 10 Shuttle Run - 10 Air Squat - 10 Shoulder taps - 10 Plate Ground to overhead - 5 Empty bar Deadlift - 5 Empty bar power clean Strength: (18 Min ) A . 10 - 8 - 6 - 4 - 2 - power Clean (Building) - Pull ups B . 10 - 8 - 6 - 4 - 2 - Deadlift (Building) - HSPU Conditioning : For time : Buy in : * 50 Alternating V-Ups 3 Rounds : - 400M Machine - 30 KB Swing - 20 Alternating DB Renegade Rows - 10 Dual DB Hang clean Jerk Cash out : * 50 Plate/ KB Russian Twist

⚡ WU 10 Arm Circles 10 Banded Pull-Apart 10 Cat-Cow 8/side Thoracic rotations 8 Scapular pull-ups 8 Good Mornings 1' Row/Ski 🏋️ WORKOUT 1️⃣ Deadlift [Moderate-heavy] - 8,6,6,5,5 2️⃣ SUPERSET • DB Single-Arm Row - 10×3 each • BB Bent-Over Row [UH] - 10×3 3️⃣ SUPERSET • KB Gorilla Row - 10×3 each • DB Shrugs - 12×3 💪 BICEPS 1️⃣ DB Concentration Curl - 10×3 2️⃣ Hammer curls - 10×2 🔥 FINISHER ×3 - Pull-Ups - 8 - Farmer’s Carry - 40m

WU : 30S On / 15 Rest / 2 Rounds : - machine - plate Squat Hold - overhead plate Hold - Half Burpees Strength : A . EMOM / 8 Min : - 30 Wall-sit Hold - 8 Dual DB Box Step ups B . 5 Sets : - 5 Squat * Every Round: - 10 Hip thrust C . Conditioning : 4 Rounds : - 12 Sang bag Lunges - 15 Wall-balls - 12 Cal Machine * 60 Skipping Rope