[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
Gymnastic Skill Conditioning (12 Minutes)
12 Minute EMOM
Even: 12/10 Cal Row or SKi
Odd: Gymnastic Skill*
*choose a gymnastics movement you would like to work on. HSPUs, Pull Ups, Chest to Bar, Muscle Ups, Wall Walks, Handstand walks, etc. Pick an achievable set of unbroken reps of your movement of choice.
Example: I am choosing to work on HSPUs, I can manage 8 unbroken reps so the emom will be 12 minute EMOM
even: 12 cal row
odd: 8 HSPUs
B: Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
20 Alt Hang DB Snatch (50/35)
15/12 Cal Any Machine
20 Alt DB Hang Clean and Jerk (50/35)
15/12 Cal Any Machine
20 Single DB Box Step Overs (20 inch box)
15/12 Cal Any Machine