FRIDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)FOR TIME: 10 ROUNDS OF: 5 BURPEE BOX JUMP 4 HSPU 3 DB LUNGE-LUNGE-SQUAT 25s/15s 2 GROUND TO SHOULDER 60/40 1 ROPE CLIMB

Friday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Clean and Jerk Complex (20 Minutes) Every 2 Minutes for 10 Sets 2 Squat Cleans 1 Front Squat 2 Jerks *increase weight throughout. Your choice of split jerk or push jerk. **You should not be failing the last set....

THURSDAY

[BRUTAL REPUBLIC] – SHREDMetcon (Time)10 RFT OF: 10/8 CAL SKI 20 ALT DB HANG POWER SNATCH 40/25 20 DUBS OR SINGLES 12 PUSH UPS

Thursday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (No Measure)For Time 3 Rounds 15 Empty Barbell Strict Press 16 Alt DB Curls (8 per arm) 15 Empty Barbell Upright Row -1 Minute Rest- 4 Rounds 15/12 Cal Ski 15 KBS (B/G) 15 Ring Rows -1 Minute Rest- 5 Rounds 12/9 Cal...

Wednesday

[BRUTAL REPUBLIC] – Cross/TrainA: Metcon (Weight)Deadlifts (20 Minutes) 5 Sets of 5 Reps at 10-20lbs heavier than last week (70-75% of 1RM) Between sets accumulate 60 Glute Bridges and 120 DB Russian TwistsB: Metcon (Time)4 Rounds for Time (20 Minute Cap)...