[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (10 Minutes)
Every 2 Minutes for 5 Sets
5 Deadlifts at 80% of last weeks Deadlift single
10 Ring Rows
*all sets are at the same weight
B: Metcon (5 Rounds for time)
Every 5 Minutes for 5 Sets (25 Minutes)
10 Deadlifts (155/105)
20 Wall Balls (20/14)
30/24 Cal Row
*try to hold negative splits throughout the 5 intervals, first round being your slowest and last round being your fastest, this is most easily done by increasing the rowing pace each round!