WEDNESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (No Measure)E5MOM OF: (25 MIN) 500M SKI 7 PULL UPS 14 PUSH UPS 21 AIR SQUATSB: Metcon (AMRAP – Rounds and Reps)10 MIN AMRAP OF: 8/6 CAL BIKE 12 KNEE TO OPP. ELBOW 12 MED BALL SLAM 40+/25+ *GOAL IS 4+...

TUESDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)20 MIN AMRAP OF: 12/10 CAL SKI 20 LEG LIFT ON GROUND 20 RING ROW 20 DB PUSH PRESS 40/20 (10 PER ARM)B: Metcon (AMRAP – Rounds and Reps)15 MIN AMRAP: 1 SHORT LAP 20 GOBLET SQT W/DB 40/20 20...

Tuesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (AMRAP – Rounds and Reps)20 Minute AMRAP 20 Alt DB Snatch (50/35) 15 Box Jumps (30/24) 10 Double DB Burpee Deadlifts (50/35) 5 Bar/Ring Muscle UpsB: Metcon (AMRAP – Reps)For Max Reps (15 Minute Cap) 2500m Row...

MONDAY

[BRUTAL REPUBLIC] – SHREDA: Metcon (AMRAP – Rounds and Reps)15 MIN AMRAP OF: 1 SHORT LAP 30 FARMER CARRY LUNGES 45s/30s 30 GHD SIT UPSB: Metcon (Time)7 RFT OF: (20 MIN CAP) 5 CHIN UPS 10 THRUSTERS 75/45 15 ALT PLATE PUSH...