[BRUTAL REPUBLIC] – Cross/Train

Metcon (Time)

POWER

WIDOWMAKERS (20MIN)

ADD 10 LB FROM LAST WEEK’S 60% OF 1RM

10-8-6-4-4 WARM UP SETS TO FINAL 20 REP SET

**3 MIN REST/TRANSITION**

3RFT OF: (15 MIN CAP)

15/12 CALS ASSAULT BIKE

5 RING MUSCLE UPS OR 3X PULLUPS

20 ALT DB POWER SNATCH 45/25

—————————————

SHRED

20 MIN E4MOM OF:

200M RUN

10 BURPEE PULLUPS

25 DUBS

15 WALL BALL 20/14

**3 MIN REST/TRANSITION**

3RFT OF: (15 MIN CAP)

500M ROW/SKI

30 BACK RACK LUNGES 45/35

20 GHD SITUPS