[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
SkillMOM Tuesday
16 Minute EMOM
Min 1: 14/11 Cal Row or Ski
Min 2: Gymnastic Pulling Skill
Min 3: 14/11 Cal Row or Ski
Min 4: Gymnastic Pushing Skill
For this EMOM pick two gymnastic skills to work on. One pulling skill: Rope Climbs, Muscle Ups, Chest to Bar Pull Ups, Kipping Pull Ups, skill specific accessory
One pushing skill: HSPUs, HSW, push ups, HS Hold
Pick a challenging number of whatever skill and complete that number of reps for 4 sets
B: Metcon (Time)
For Time (20 Minute Cap)
1000m Row or Ski
30 Pull Ups
10 HSPUs
50 Double Unders
750m Row or Ski
20 Pull Ups
20 HSPUs
75 Double Unders
500m Row or Ski
10 Pull Ups
30 HSPUs
100 Double Unders