[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (Weight)

Deadlifts

Every 90 seconds for 15 minutes Alt between A&B

A: 5 Deadlifts @70% of 1RM

B: 14 Alt Hang DB Snatch (50/35)

B: Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

15/12 Cals Any Machine

12 Deadlifts (135/95)

9 Toes to Bar

6 Squat Snatch (135/95)

C: Metcon (No Measure)

Required Core Accessory

3 Rounds

30 sec R side Plank

15 Hollow Rocks

30 sec L side Plank

30 Russian Twists (35/25)

1min Plank

-1min rest-