[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. Every 2 Minutes for 12 Minutes
5 Back Squats
(Starting @ 40% and increasing every set)
– 3 Min Rest/ Transition –
For Time: [30 Min Cap]
Buy in: 100 DU’s
8 Rounds:
8 Strict HSPU
8 C2B Pull-UPS (can be Kipping or strict)
8 alt Back Rack Lunges (165/110lbs)
Buy Out: 100 DU’s
B: Metcon (Time)
[SHRED]
For Time: [45 Min Cap]
1,000m Row
1,000m Ski
10 Mile Assault Bike
100 Straddle Ups
50 Wall Ball (20/14)
25 DB Burpee Step Up & Over (20″) (45/25lbs)
*Every 5 Minutes on the clock stop and Run 100m sprint