Off Duty For time: 100 wall-ball shots, 30-lb. ball Oly Lift Prog W8D3 Clean and Jerk 1-1-1-1-1 Clean high Pull 3-3-3-3 Back Squat 1-1-1-1 On Duty For time: 100 wall-ball shots, 20-lb. ball
Off Duty 4 rounds for time of: 15 box jumps, 36-inch box Run 400 meters On Duty 4 rounds for time of: 10 box jumps, 24-inch box Run 400 meters
Off Duty Oly Lift Prog W8D2 Overhead Squat 1-1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1-1 On Duty Front Squat 5-5-5-5-5 (From the ground)
Off and On Duty Rest 10 minute stretch
Off Duty 5 rounds for time of: 15 chest-to-bar pull-ups Run 400 meters Oly Lift Prog W8D1 Snatch 1-1-1-1-1 Snatch High Pull 3-3-3-3 Front Squat 1-1-1-1-1 On Duty 5 rounds for time of: 10 pull-ups Run 400 meters
Off Duty Pike 5 rounds for time of: 75-lb. thrusters, 20 reps 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl On Duty Pike (Scaled) 3 rounds for time of: 75-lb. thrusters, 20 reps 10 ring dips 20 push-ups 10 handstand push-ups 50-meter bear crawl
Off Duty Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls 10 burpees, jumping over the barbell On Duty Complete as many rounds as possible in 8 minutes of: 95-lb. sumo deadlift high pulls 10 burpees, jumping over the barbell
Off and On Duty Rest Stretch 15min Focus on Splits Oly Lift Prog W7D3 Clean and Jerk 5-5-3-3-1-1-1 Clean high pull 2-2-2-2 Back Squat 5-5-3-3-1-1-1
Off Duty Complete as many rounds as possible in 10 minutes of: 10 box jumps, 40-inch box 20 one-legged squats, alternating On Duty Complete as many rounds as possible in 10 minutes of: 10 box jumps, 24-inch box 20 squats
Off Duty Deadlift 10-5-3-1-1-1-3-5-10 reps On Duty Deadlift 5-5-5-5-5 reps Oly Lift Prog W6D2 Overhead Squat 5-5-3-3-1-1-1 Split Jerk 5-5-3-3-1-1-1 Bench Press 5-3-1-1-1
