Off and On Duty Rest day Active recovery, 2000 meters row easy pace or light jog for 10 minutes Stretch and roll 10 minutes
Off and On Duty 4 rounds, each for time of: 800-meter run Rest as needed between efforts.
Off Duty For time: Run 5000 meters On Duty For time: Run 3000 meters
Off and On Duty Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders Men use 135 lb., women use 105 lb.
On and Off Duty Rest day Active recovery 10 minutes Roll and stretch 10 minutes
Off and On Duty Split jerk 3-3-3-3-3-3-3 reps
Off and On Duty 7 rounds for time of: 95-lb. power cleans, 7 reps 95-lb. thrusters, 7 reps 7 bar-facing burpees Note: On duty, scale accordingly, 5 rds might be sufficient
Off and On Duty Hang squat snatch 3-3-3-3-3 reps Hang power clean 3-3-3-3-3 reps
Off Duty AMRAP 20 minutes: 2 12 inches deficit handstand push ups 4 30 inches box jumps 8 power snatches 95/75 10 minutes mandatory stretch (that might be the worst actually) On Duty AMRAP 12 minutes: 2 12 inches deficit handstand push ups 4 30 inches box jumps 8 power snatches 95/75 10 minutes mandatory…
