Cals First

Strength

15min EMOM

1: 5 DBL DB Bench Press

2: 4 Chin Ups w/ 2s pause and 5s descent

3: 2 x 10m DBall / Sandbag bear hug carry

 

MetCon

3 Rounds for reps, 1min @ each station

FITNESS

3 Rounds for reps, 1min @ each station

Machine Calories or Shuttle Runs

Devil's Press 35s/20s

Rest

 

PERF / COMP

3 Rounds for reps, 1min @ each station

Machine Calories or Shuttle Runs

Devil's Press 50s/35s

Rest

 

Score = total reps (note machine or run)