BLOODY SUNDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)FOR TIME: (40 MIN CAP) 21-15-9-9-15-21 of: DEADLIFTS 225/155 ALT DB HANG POWER SNATCH 45/25 AB WHEEL ROLLOUTS

PARTNER SATURDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (Time)A) 1800M RELAY AND AMRAP CINDY 5 PULL/10 PUSH/15 SQUAT -RIGHT INTO- B) 2000M RELAY AND FIND A HEAVY 3 REP THRUSTER PARTNER 1 COMPLETES A 300M RUN/200M ROW AT A TIME PARTNER 2 COMPLETES AMRAP/LIFT **SCORE IS TOTAL CINDY...

DIEsel

[BRUTAL REPUBLIC] – X-DieselMetcon (Time)FOR TIME: (45 MIN CAP) 1200M RUN 40 PLATE SIT UPS 15/10 40 WALL BALL 20/14 40 BURP PULL UPS 900M RUN 30 PLATE SIT UPS 30 WALL BALL 30 BURP CHEST TO BAR 600M RUN 20 PLATE SIT UPS 20 WALL BALL 20 BURP TTB 300M RUN 10 PLATE...

FRIDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E2MOM OF: (20 MIN) 8/6 CAL BIKE 4 CHIN UPS/8 RING PUSH UPS/ 10 JUMPING SQUATS W/10 LB PLATE OHB: Metcon (Time)10 MIN AMRAP OF: 10 TTB 10 KBS B/G 10 KB FRONT RACK LUNGE

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Snatch (20 Minutes) Every 2 Minutes for 10 Sets 10/8 Cal Row 3 Touch and Go Squat Snatches (building) *start light and build to a heavy 3 snatch without letting go of the barB: Metcon (AMRAP – Rounds and...