[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

B: Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP x 4

8 Shoulder to Overhead (115/75)

4 Burpees over the Bar

-rest 90 seconds after each AMRAP-

*score is worst AMRAP