[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