[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Split Jerks (16 Minutes)
Every 4 Minutes for 4 Sets
3 Split Jerks (start moderate and increase)
6 High Box Jumps (30+/24+)
2-4 Ring Muscle Ups*
*Scaling options:
Adv: Strict Muscle Ups
RX: Kipping Ring Muscle Ups
Int: 4 Ring rows + 4 Ring Dips