WU - 1 Minute Machine - 10 Air Squat - 10 Shoulder taps - 10 Ring Row - 5 Empty bar shoulder to overhead Workout of the day : Workout 1: 15 Min (AMRAP) 3- 6 - 9 - 12 … - Cal Machine - Hand release Push ups - KB Swing Workout 2: 15 Min (AMRAP) - 20 Bench press - 15 DB Deadlift - 4 DB Farmer Carry - 20 V-ups Workout 3 : 15 Min (AMRAP) - 1 Hang power clean and jerk - 10 Pull ups - 12 Cal Machine * Add 1 rep of clean and jerk every round

⚡ WU 1’ ski/row 10 Arm Circles (fwd/back) 10 Band Pull-Aparts 10 Bodyweight Good Mornings 10 Scapular Pull-Ups 30s Dead Hang 🏋️‍♂️ BACK 1️⃣ BB Deadlift - 10,8,8,8,6 2️⃣ BB Bent-Over Row - 10×4 3️⃣ DB Single-Arm Row - 10/arm ×3 4️⃣ BB Reverse Grip Row - 10×3 5️⃣ SUPERSET • KB Gorilla Row - 12×3 • KB Shrugs - 15×3 💪 BICEPS 1️⃣ 3 Grip Curls ×3 🔥 FINISHER ×3 12 Pull-Ups 15 Rear delt fly

WU - 10 Cal Machine - 10 Jumping Squat - 50 Skipping Rope - 10 Push ups - 10 Sit-ups Amal’s Birthday Workout : A . Strength: 4 Sets : - 10 Back Squat * 27 Deficit Single DB revers lunges B . Conditioning : Buy in : - 992 Machine For time: - 41 DB Box step ups * 10 Front squat - 41 wall-balls * 10 power clean - 41 Hang DB Snatch * 10 Squat Clean - 41 lateral burpees Cash out : - 992M Machine