[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Time)

[POWER]

A. Every 3 Minutes for 12 Minutes

5 Push Press (135/95) [increase 5-20lbs every set]

10/8 Strict Pull-Ups [Try Strict C2B for an extra challenge!]

15 Wall Balls (20/14)

– 3 Min Rest/ Transition –

15-35 Min Clock (20 Min Cap)

4 Rounds for Time:

400m Run

12 Push Press (100/70lbs) [From Ground]

6 Thruster

* Every break on barbell = 5 Burpee Penalty on the spot

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

35 Min AMRAP

100 Marine Corps Crunches

400m Run

80 Walking Lunges

400m Ski

60 Push Ups

400m Row

40 Ring Row w/ feet on box or bench

40 Cal Bike

20 DB Thruster (45/25lbs) (35/15lbs) (25/12lbs)