WU 2 Rounds : - 1 Minute Machine - 10 Jumping Squat - 10 Ring Row - 10 Shoulder Taps - 10 Sit-ups Strength: 3 Set : - 5 Seated barbell Strict press - 10 Barbell up right Row - 10 Alternative DB Front Raises Cheaper Partner workout: For time : A . * 60 Cal Machine (Row) - 50 DB Push press - 40 DB Front squat - 30 Burpees - 20 Synchronized V-ups B . * 60 Cal Machine (Ski) - 50 KB Swing - 40 Synchronized Wall-balls - 30 Burpee broad Jumps - 20 Synchronized V-ups C * 60 Cal Machi

🔥 WU -500m -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 🏋️ STRENGTH (P4) 1️⃣ BB Bench Press - 5×5 2️⃣ DB OHP - 8×5 💪 HYPERTROPHY (P3) 3️⃣ DB Single-Arm Chest Press - 10×4 4️⃣ SUPERSET • DB Flat Fly - 12×3 • DB Hex Press - 12x3 5️⃣ Plate Rotations + Press - 12×3 ⚡ STRENGTH ENDURANCE (P2) 6️⃣ Dips - 10×3 7️⃣ DB Skull Crushers - 12×3 🔪 FINISHER - 5 Wall walk - 10

Wu: 5 shuttle run 10 squat 10 shoulder taps WOD A: 50 cal 50 weighted v-ups 50 weighted sit ups B: 50 cal 50 DB hand to toe 50 plate crunches C: 50 cal 50 med ball crunches 50 DB crunches to oh D: 50 cal 50 knee raises 50 DB around the leg