WU: 1 machine 10 squat 10 push ups 20 shoulder taps 50 su WOD: A: 10-8-6-4-2 Pull ups Thrusters B: Amrap 7 6 goblet squat 12 DB Row C Amrap 7 4 DB DL 8 DB Bench press D: 30-20-10 cal Every round 15 Med Ball crunches

WU 10 Knee to floor 10 Deep squat 10 Glute Bridges 10 Leg swings 10 Lateral walks 30s Plank 2' Machine WORKOUT 1️⃣ SUPERSET (POWER) [×3] • Jump Squats - 10 • KB Swings - 15 2️⃣ SUPERSET (STRENGTH) [×4] • BB Hip Thrust (explosive ,2s hold)- 10 • DB B-Stance RDL- 12 3️⃣ SUPERSET (HYPERTROPHY) [×3] • DB Bulgarian Split Squat- 10/leg • KB Farmers carry (Single-Arm) - 40m FINISHER ×3 Hanging Knee Raises - 12 Plank Pull-Throughs - 12 Weighted Dead Bugs - 10/side DB Russian Twist

WU : - 1 Minute Machine - 10 Jumping Squat - 10 Shoulder taps - 10 Ring row - 5 Empty bar bench press Strength : A . 5 Sets : - 3 Bench press * Every round : - 10 DB Skull crusher B . 3 Sets : - 10 DB Flies - 10 DB Pull overs - 30S Straight Arm Plank C . Conditioning : 4 Rounds : - 200M Machine - 5 Clean and jerk - 10 Knee raises Into .. Buy in: - 40 Ball slams 3 Rounds : - 15 Dual DB Front Squat - 12 Alternating DB Snatch - 9 Devil Press