[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Strict Press + Accessory (16 Minutes)
1 Set of 5 Strict Press @ 75%
1 Set of 3 Strict Press @ 85%
1 Set of AMRAP @ 95%
After the 3 sets perform 3 sets with a 25/15lb plate:
10 Plate Front Raises
20 Plate OH Presses
30 Plate Bent Over Rows
B: Metcon (AMRAP – Reps)
24 Minutes
4 Minute AMRAP x 4
15/12 Cal Assault Bike
20 Alt DB Hang Clean & Jerks (50/35)
Max Wall Walks
-rest 2 minutes after each AMRAP-