WU - 10 Cal Machine - 10 jumping Squat - 10 Shoulder Taps - 20M toe touches - 20M bear crawl - 5 Empty bar deadlift - 5 Empty bar power clean - 5 Empty Shoulder to overhead Partner workout : Workout 1 : For time : - 100 Cal Machine - 200 Single Under - 50 Synchronized KB Swing Workout 2: Waterfall style: 3 Rounds : - 8/8 KB Clean to Reverse lunges - 10 Sandbag Slams - 8 Back Squat Workout 3 : 20Min (AMRAP) Buy in : * 500M Machine - 5 Synchronized Hang power snatch - 10 Synchr

CHEST & SHOULDER

WU: 5 shuttle run 10 squat 10 push ups 10 jumping jacks WOD: A:partner Cardio 4000m P1:work p2:hold (1:plank,2:hollow hold,3:HSH,4:plate OH ) Until you finish the meters B: ABS & Core Every round 50 SU X3 50 Russian twist 50 up & over 50 table knee tucks X3 40 weighted G.B knee tucks 40 crunches to around the leg 40 weighted alt v-ups X3 30 weighted sit-ups 30 med ball crunches 30 weighted crunches to oH