WU - 10 Shuttle Run - 10 Push ups - 10 Shoulder Taps - 10 Ring Row - 5 Empty bar Deadlift Strength : A . In 8Min Window Find 2RM Deadlift B . 7 Min AMRAP: - 5 Deadlift - 5 Wall Balls C . Conditioning : For time : * 1000M Machine - 50 KB Swing - 40 HSPU - 30 DB Hang power clean - 20 DB Thruster - 10 Dual Devil press - 20 Cal Machine

⚡ WU 10 Cat-Cow 10 Arm Circles 10 Banded Pull-Apart 10 Scapular pull-ups 10 Thoracic rotations 10 Good Mornings 350m Row/Ski 🏋️ BACK 1️⃣ BB Deadlift - 8×4 2️⃣ BB Bent-Over Row - 10×4 3️⃣ DB Single-Arm Row - 10×3 each 4️⃣ KB Gorilla Row - 10×3 each 5️⃣ SUPERSET • DB Reverse Fly - 12×3 • DB Shrugs - 12×3 💪 BICEPS 1️⃣ BB Biceps Curl - 10×3 2️⃣ KB Hammer Curl - 12×3 3️⃣ DB Concentration Curl - 12×2 each 🔥 FINISHER - Ladder Curl & Row (1 to 10) - Pull-Ups - 30 - Farmer’s Car

WU 30S On / 15 Rest / 2 Rounds : - Machine - jumping Squat - Wall-sit Hold - Plank to toe touches Strength: A . In 8 Window find your 2RM Back Squat B . 3 Sets : - 10 Hip Thrust - 6/6 DB Single Leg RDL + 10 DB RDL - 5 KB Goblet Squat to reverse lunges Conditioning: 5 Rounds : - 6 Front Squat - 9 Burpee box jump over - 12 Cal Machine * Every Round : - 40M Sand bag carry