[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)