WU - 1 Minute Machine - 10 Air Squat - 10 Shoulder taps - 5 Push ups - 5 Empty bar power clean - 5 Empty bar shoulder to overhead Partner workout: Workout 1: (15Min ) 10 Rounds ( You go i go ) - 75 Skipping Rope - 5 Cluster - 5 Toes to bar / Knees raises / 10 V-ups Workout 2 : (22Min ) A . - 40 Cal Machine - 40 Single DB Devil press - 400M Machine (Split) B . - 40 Cal Machine - 60 Single DB Clean and jerk - 400M Machine (Split ) C . - 40 Cal Machine - 80 Single DB Goblet Squ

⚡ WU 1’ Machine 10 Arm Circles (fwd/back) 10 Band Pull-Aparts 10 Shoulder Taps 10 Banded External Rotations 8 Empty Bar Bench Press 🦁 CHEST 1️⃣ BB Flat Bench Press - 10,8,8,8,6 (heavy, strength focus) 2️⃣ SUPERSET • DB Pull over - 15×3 • DB Chest Fly - 12×3 🔥 SHOULDERS 3️⃣ DB Shoulder Press - 10×4 4️⃣ DB Lateral + Front Raise - 12×3 💥 TRICEPS 5️⃣ DB Skull Crushers - 12×3 6️⃣ Close-Grip Push-Ups - 12×3 🧊 FINISHER ×3 • 10 Push-Ups • 15 Tricep Dips

WU: 10 squat 10 push ups 20 jumping jacks WOD: A: 600m machine 60 plate OH knee tucks 60 glute bridge knee tucks 60 table knee tucks 60 Russian twist 60 cal 60 SU B: 500m machine 50 weighted sit-ups 50 weighted DB hand to toe 50 weighted crunches to OH 50 weighted crunches around the leg 50 cal 50 SU C: 400m  machine 40 leg raises 40 med ball crunches 40 alt v-ups 40 plank reach 40 cal 40 SU