Wu: 1 machine 10 squat 10 jumping jacks 10 push ups WOD: A: EMOM x12 10 back squat 10  Cal Run 10 BJO B: EMOM x12 10 DB strict press 10 Cal Row 10 DB bench press C: 20-15-10 Pull ups KBS Deficit push ups Every round 20 Cal 20 sit-ups

WU 10 Knee to floor 10 Deep squat 10 Glute Bridges 10 Leg swings 10 Lateral walks 30s Plank 2' Machine WORKOUT 1️⃣ SUPERSET (POWER) [×3] • Jump Squats - 10 • KB Swings - 15 2️⃣ SUPERSET (STRENGTH) [×4] • BB Hip Thrust (explosive ,2s hold)- 10 • DB B-Stance RDL- 12 3️⃣ SUPERSET (HYPERTROPHY) [×3] • DB Bulgarian Split Squat- 10/leg • KB Farmers carry (Single-Arm) - 40m FINISHER ×3 Hanging Knee Raises - 12 Plank Pull-Throughs - 12 Weighted Dead Bugs - 10/side DB Russian Twists

WU - 1 Minute Machine - 10 Air squat - 10 plate ground to overhead - 20M Overhead plate walk - 20M toe touches Partner workout: (22Min ) WO 1 : A . EMOM / 10 Min (Alternating) - 20 Plate ground to overhead * Remaining time : - Max burpees to plate * 2 Min Rest B . EMOM / 10 Min : (Alternating ) - 8 Cal Machine * Remaining time: - Max Squat clean WO: 2 For time : - 200 Skipping Rope - 100 KB Goblet squat - 80 KB Swing - 60 Hand stand push ups - 40 Bend over rows - 20 Sand bag