SUNDAY

METCON:

15 min Amrap

5 HSPU

10 Deadlifts (185/105)

10 Burpee Box Jump Overs 24”/20”

FITNESS

5 DB PRESS 35#/25#

10 Deadlifts (155/75)

10 Burpee Box Jump Overs 24”/20”

SHRED @ 7 AND 8 AM

Part A

12 minute amrap

3 Bench Press 

2 strict pull-ups 

3 Bench Press 

4 Strict Pull-ups 

3 Bench Press 

6 strict pull-ups 

6 Bench Press 

8 strict pull-ups 

6 Bench Press 

10 strict pull-ups 

6 Bench Press 

12 strict pull-ups 

9 Bench Press 

14 strict pull-ups 

. . . and so on 

185/85

Part B 

12 min amrap 

2 cal row 

2 Devil’s Press 35/20

2 bent barbell row 95/65

4 cal row 

4 Devil’s Press 35/20

4 bent barbell row 95/65

Climb by 2’s for 12 minutes. 

Part C

7 minute amrap

15 Hanging knee raises 

15 Russian Twists 

20 crunches