SUNDAY

METCON

1000 Meter row

30 S2O 

30 goblet squats

750 meter row

20 S2O

20 goblet squats

500 meter row

10 S2O

10 goblet squats

250 meter row

OPEN/PERFORMANCE 115/75, 53/35

FITNESS 85/55 44/26

SHRED @ 8 am

PART A

10 MIN AMRAP

10 barbell squats 95/65

10 push press 95/65

15 DB Russian twists 35/20

PART B

12 min amrap

8 barbell curls

8 DB tri extensions each arm 25/10

25 reverse crunches

PART C

Emotm 

Death by touch and go Clean and Jerk (Grace weight)