[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
0-10 Min EMOM
Min 1: 1 Power Clean + 1 Front Squat + 2 alt Front Rack Lunges
* Starting at (135/95) and increase 10-20lbs every minute
10-20 Min AMRAP
9 Deadlift (Same weight you finished at on Clean EMOM)
7 Bar Facing Burpees
5 Ring Muscle Up
20-30 Min For Time:
800m Run
20 Strict HSPU
B: Metcon (Time)
[SHRED]
0-10 Min EMOM
Min 1: Death by Burpees x 2
(example: Min 1 = 2 Burpees, Min 2 = 4 Burpees, etc..)
10-20 Min AMRAP
10 DB Step Up & Over (25/15)
10 Glute Bridge Inch Out w/ Band
200m Run
20-30 Min For TIme:
50 Cal Ski
25 GHD Sit-Up