WU 30S On / 15 Rest / 2 Rounds : - Machine - Plate squat hold - Plate ground to overhead - Skipping rope Strength : EMOM / 12 Min : - 5 Back squat - 5 Squat clean - 9 Front rack lunges barbell Accessories : 3 Sets : - 12 Banded Good mornings - Deficit Sumo- Squat - 12 Calf raises Conditioning : 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - Dual Devil press - Wallballs * Every round: * 12 Cal Machine

🔥 WU 2' Machine 10 WG Stretch 10 Deep Squats 10 Leg Swings (front & lateral) 10 Glute Bridges 10/side Banded Lateral Walks 10/side Single-Leg RDL Reach 🏋️ STRENGTH 1️⃣ PRIMARY LIFT Back Squat - 8,6,5,5,5 [Tempo: 3-1-1] 2️⃣ SUPERSET [×3] • RDL (DB) - 10 reps • Walking Lunges - 10/side 3️⃣ UNILATERAL FOCUS • Bulgarian Split Squat - 10x3 4️⃣ TRI-SET [×3] Box Step-Ups - 10/side Hamstring Curl (ball / machine) - 12 Standing Calf Raises - 15 🔥 FINISHER ×3 DB Thrusters -

WU: 1 minute machine 5 shuttle run 20 shoulder taps 20 squat HYROX SIMULATION WOD : 600m Run 1000m ski 600m Run 50m sled push 600m Run 50 push ups 600m Run 1000m Row 600m Run 80m Burpees broad Jump 600m Run 100m walking lunges 600m Run 100m farmer carry 600m Run 100 WB