TUESDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)500M ROW/SKI ( 40 MIN CAP) 10-1 BURPEES 1-10 BOX JUMPS 24/20 500M ROW /SKI 10-1 WALL BALL 20/14 1-10 WALL BALL SIT UPS 500M ROW/SKI 10-1 RING ROW 1-10 DB PUSH PRESS 40s/20s 500M...

TUESDAY

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)POWER CLEAN AND JERK (20 MIN) STARTING 50-60% 10-12 X 1 POWER CLEAN AND PUSH OR SPLIT JERK WORK TO THAT HEAVY SINGLEB: Metcon (AMRAP – Rounds and Reps)5MIN AMRAP OF: 5 POWER CLEAN 95/65 5 PUSH PRESS/JERK...

FRIDAY

[BRUTAL REPUBLIC] – SHREDMetcon (No Measure)30 MIN EMOM OF: 1. 200M RUN 2. 20 V UPS 3. 20 SINGLE ARM ALT RKBS B/G 4. 200M RUN 5. 20 KB GOBLET SQUAT 6. 8 BURPEE PULL UPS

FRIDAY

[BRUTAL REPUBLIC] – Cross/TrainMetcon (No Measure)30 MIN EMOM OF: 1. 15 PUSH PRESS 75/55 2. 15 HANG POWER CLEAN 95/65 3. 12/10 CALS ANY MACHINE 4. 15 BACK SQUAT 115/75 5. 15 AB WHEEL ROLL OUT 6. 12/10 CALS ANY MACHINE SET UP BAR WITH LOWEST WEIGHT AND HAVE...