[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
18 Min Clock
Sumo Deadlift
3 x 7 sets
*Find a HEAVY set of 3 in 7 sets!
– 2 Min Rest/ Transition –
10 Rounds for Time: [15 Min Cap]
1 Deadlift (275/180lbs) (225/155lbs)
5 Strict Pull-Ups
10 Wall Balls (20/14)
B: Metcon (Time)
[SHRED]
5 Rounds for Time: [35 Min Cap]
15 Pull-Ups
20 DB Step-up & over (40/20lbs)
25 Hollow Rock
30 Push-Ups
35 Med Ball Zercher Squat (20/14lbs)
* Every 3 Minutes on the Clock you must stop and complete 5 Burpees