SUNDAY

METCON:

Work 50 sec and rest/transition 10 sec

EMOM X 15 min

MIN 1 max cal assault bike

MIN 2 max ground to overhead 115/85

MIN 3 max cal row

SHRED 

Part A

Benching Cindy w/abs

20 min amrap

5 strict pull-ups

10 Bench 135/75

15 Abmat sit-ups 

Part B

Leg Sculpt

5 Rounds 

10 Deadlifts (unbroken) 135/95

10 DB Bulgarian Split Squat 5 per leg Goblet style 50/35

20 Bodyweight calf raises 

Part C 

2 minute clock 

10 over the shoulder sandbag 100/50

Remaining time: Max cal assault bike