Wu: 1 machine 5 shuttle run 5 burpees 10 squat 20 high knees 20 jumping jacks 5 empty bar back squat Strength: 10-8-6-4-2 Back squat Directly to 20-15-10 Back squat Deficit sumo squat WOD For time : 40 hip thrust 40 deficit goblet squat 40/40 SD  Bulgarian split squat 40/40 deficit reverse lunges

⚡ WU 10 Leg Swings (front/back each leg) 10 Knee to floor 10 Deep Squats 10 Glute Bridges (hold 2s at top) 10/leg Walking Lunges 10 Shoulder Taps 1' Machine 🏋️‍♀️ MAIN WORKOUT 1️⃣ BB Back Squat - 10,8,8,6 (Strength, Progressive overload) 2️⃣ DB Romanian Deadlift - 10×3 3️⃣ SUPERSET [×3] • BB Hip Thrust - 10 • DB Reverse Lunges - 10/leg 4️⃣ SUPERSET [×3] • KB Goblet Squat - 12 • DB Step-Up - 10/leg 5️⃣ Calf Raises - 25×3 🔥 FINISHER ×3 10 Jump Squats 15 KB Swings 20 Walking L

WU : 1 machine 10 squat 10 push ups 10 shoulder taps 50 SU 5 empty bar power clean Partner WOD: A X10 5 wall walk 7 DL 9 hang power clean B Cash in:1000m 40-30-20 Cal Burpees Wall ball 30-20-10 Power snatch BJO HSPU Cash out:1000m