[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