On and Off Duty 3 rounds for time of: Row 500 meters 21 burpees 95-lb. thrusters, 12 reps
Off and On Duty Rest day Roll and stretch 10 minutes
Off Duty For time: 10 box jumps, 42-inch box 10 bar muscle-ups 20 kettlebell snatches, 1.5 pood 20 one-legged squats, alternating 30 toes-to-bars 30 overhead squats, 75-lb. barbell 40 GHD sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 triple-unders On Duty For time: 10 Tuck jumps as high as possible 10 strict pull ups…
Off and On Duty Push press 3-3-3-3-3-3-3 reps
Off and On Duty For time: Row 5000m Stretch 10 minutes
On and Off Duty Pendlay row 5-5-5-5-5
Off Duty Skills 5 x max L-sit hold on paralettes METCON 2 rounds for time: 25 clusters 95/65 25 box jumps 24/20 500m row On Duty Skills 5 x max L-sit hold on paralettes METCON 2 rounds for time: 15 clusters 95/65 15 box jumps 24/20 500m row
Off and On Duty 5 rounds for time of: 45-lb. barbell overhead walking lunges, 50 feet 21 burpees
Off Duty 5 rounds for time of: Run 800 meters 205-lb. bench presses, 10 reps 45-lb. weighted pull-ups, 10 reps On Duty 5 rounds for time of: Run 400 meters 155-lb. bench presses, 10 reps 25-lb. weighted pull-ups, 10 reps
Off Duty Hang Power Snatch 1-1-1-1-1 Hang Power Clean and Push press 1-1-1-1-1 On Duty Hang Power Snatch 5-5-5-5 Hang Power Clean and Push press 5-5-5-5
