WU 5 shuttle Run 10 squat 10 jumping jacks 10 push ups WOD: (After each round 15 sit-ups) A: 21-15-9 Thruster Cal BJ B: 21-15-9 Dual DB power clean Cal DB bench press C: 21-15-9 Pull ups Cal Single DB snatch

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 Twists

WU : - 10 Cal Machine - 10 Air Squat - 5 Inchworm to push ups - 20M toe touches - 5 Empty bar power clean - 5 Empty bar shoulder to overhead WO 1 : Every 2 min /5 Sets : - 6 DB box step ups - 4 DB Squats - 6 DB hang power clean - 4 DB Dual Hang snatch WO 2 : Every 2min / 5 Sets: - 8/10 Machine * 1RM clean and jerk WO 3: EMOM / 20min: 1. 5 Power clean 2. 40S sandbag hold 3. 3 wall-walks 4. 40S handstand Hold 5. 5 Thruster