WU - 1 Minute Machine - 10 Air Squat - 5 Inchworm to push ups - 10 Shoulder Taps - 50 Skipping Rope - 5 Empty bar Deadlift - 5 Empty bar hang power clean - 5 Empty bar Press Partner workout: Workout 1: (16 min ) 50 - 40 - 30 - Cal Row 10 - 10 - 10 - Sand bag carry - Synchronize Single DB Devil press * 2 Min Rest Workout 2: 0 - 10 Min ( You go i go ) - 5 Pull ups - 5 Deadlift 10- 15 Min : - 30 Synchronized Hang clean and jerk 15 - 25 Min : For time : - 30 Front Squat - 20

🔥 WU -350m -10 Arm Circles (fwd/bwd) -10 Banded Pull-Aparts -10 Banded External Shoulder Rotations -10 Scapular push-ups -10 Push-Ups -10 Light DB Shoulder Press WORKOUT 🏋️ STRENGTH (P4) 1️⃣ BB Bench Press - 5×5 2️⃣ DB OHP - 8×5 💪 HYPERTROPHY (P3) 3️⃣ DB Chest Pullovers - 10×3 4️⃣ SUPERSET • DB Flat Fly - 12×3 • DB Hex Press - 12x3 5️⃣ Lateral Raises - 12×3 ⚡ STRENGTH ENDURANCE (P2) 6️⃣ Dips - 10×3 7️⃣ DB Skull Crushers - 12×3 🔪 FINISHER - 5 Wall walk - 10 Push-Up

WU: 5 shuttle run 10 squat 10 push ups WOD Cardio E5M x4 Max cal row Max cal ski Max cal bike Max cal Run ABS & CORE 50 plate OH knee tucks 50 leg raises 50 DB hand to toe 50 weighted sit ups 50 up & over 50 weighted G.B knee tucks 50 med ball crunches 50 DB alt v-ups 50 crunches to OH (After each movement 1 minute plank)