SUNDAY

METCON:

3 rds for max reps:

1:00 burpees

1:00 kb swings 53#/35#

1:00 deadlifts 115#/75#

1:00 medball situps 20#/14#

1:00 hang power cleans 115#/75#

Rest 1:00 rest

COACH MIKE V IS BAAACK! TIME TO GET SHREDDED!!

SHRED

Part A

10 Rounds for Time

10 cal row 

10 unbroken banded supinated grip chin-ups 

10 Unbroken Bench Press 115/55

Part B

EMOTM x 10 min

7 burpees 

7 ring rows

Part C

21-15-9

Hanging strict knee raise

Crunches 

DB Russian twists 35/15