Off Duty For time: 185-lb. deadlifts, 30 reps Row 30 calories 95-lb. overhead squats, 30 reps On Duty For time: 155-lb. deadlifts, 30 reps Row 30 calories 75-lb. overhead squats, 30 reps
Off and On Duty Thruster 5-5-5-5-5 reps
Off Duty Complete as many rounds as possible in 30 minutes of: 12 walking lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-ups On Duty Complete as many rounds as possible in 20 minutes of: 12 walking lunge steps 15 sit-ups 15 good mornings (barbell) 5 chest to bar pull ups
Off and On Duty Rest Stretch and Roll 15 minutes
Off Duty Helton 3 rounds for time of: Run 800 meters 50-lb. dumbbell squat cleans, 30 reps 30 burpees On Duty Helton (Scaled) 3 rounds for time of: Run 800 meters 35-lb. dumbbell squat cleans, 30 reps 30 burpees
Off and On Duty Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts Strict handstand push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 155-lb. power cleans One-legged squats
On and Off Duty Overhead Squat 8-8-8-8 Front Squat 4-4-4-4
On and Off Duty Rest day Roll and Stretch 15 minutes
Off and On Duty Oly Lift Hang power clean 5-5-3-3-1-1 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups
Off Duty Oly Lift Clean and jerk Technique 10 minutes, max 75% of 1RM 7 rounds for time of: 95-lb. sumo deadlift high pulls, 10 reps 10 ring dips On Duty 4 rounds for time of: 95-lb. sumo deadlift high pulls, 10 reps 10 ring dips
