WU 30S On / 15 Rest / 3 Rounds : - Machine - Plate Squat Hold - Burpee broad jumps - Dead hang Strength : A . 5 Sets: - 3RM Back squat (5S pause ) B . 3Sets: - 8 Sumo-Squat - 6/6 Single Leg hip thrust + 10 Hip thrust - 10 Calf raises Conditioning : For time : 21 - 15 - 9 - Wall balls - HSPU - Power clean Into . 3 Rounds: - 10 burpee bar touch - 8 cal Machine - 10 DB box step over - 4 Sand bag over the shoulder

⚡ WU 1' Machine 10 Leg Swings (front/side) 10 Dynamic Hamstring Stretch (each leg) 10 Deep Squats 10 Knee to Floor Lunges 10 Glute Bridges (2s hold) 10 Walking Lunges (each leg) 🏋 WORKOUT 1️⃣ BB Back Squat - 10,8,8,8,6 (progressively heavier) 2️⃣ BB Romanian Deadlift - 10×4 3️⃣ SUPERSET • DB Deficit Reverse lunges - 12×3 each leg • DB Goblet Squat - 12×3 4️⃣ SUPERSET • DB Lying Hamstring Curls - 12×3 • KB Front-Rack Walking Lunge - 12×3 💥 FINISHER ×3 -15 KB Swings -20 Cal

WU: 1 machine 5 push ups 10 squats 10 lunges 10 shoulder taps 5 empty bar strict press 50 skip rope Partner workout: (t.c 45 minutes) YGIG (split the reps) Cash in: 100 cal 90 power clean 50 strict press 90 DB lunges 50 pull ups 90 deadlifts 50 deficit push ups 90 wall ball 50 Dual DB snatch 90 burpees 50 HSPU Cash out :100 cal