[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

“Brutal Friday” [POWER]

0-10 Min Clock [EMOM]

1 Squat Clean + 2 Front Front Squat (135/95)

* Increasing 5-20lbs every minute

10-20 Min Clock [For Time]

50 Wall Balls (20/14)

40 alt DB Hang Clean & Jerk (50/35)

30 HSPU

20 Box Jump (24/20″)

10 alt Pistol Squat

* Rest in remaining time *

20-30 Min Clock [AMRAP]

10/8 Cal Bike

15 Russian KBS (B/Y)

20 V-UP

B: Metcon (Time)

[SHRED]

0-10 Min Clock [For Time]

1 Mile Run

25 GHD Sit-Up

10-20 Min Clock [For Time]

1,600m Row

25 V-Ups

20-30 Min Clock [For Time]

1,600m Ski

50 AB Mat Sit-Ups