Off Duty 5 rounds for time of: Run 800 meters 30 GHD sit-ups 30 hip extensions On Duty 5 rounds for time of: Run 400 meters 30 sit-ups 30 good mornings with a barbell
Off Duty and On Duty Rest Roll and Stretch 15min Oly Lift Prog W1D2 Overhead squat 5-5-5-5 Push Press 5-5-5-5 Bench Press 5-5-5-5
Off Duty Push jerk 3-3-3-3-3 reps On Duty Push jerk 5-5-5-5-5 reps
Off Duty 42-30-18 reps for time of: 20-lb. wall-ball shots 75-lb. sumo deadlift high pulls 20-inch box jumps 75-lb. push presses Row (calories) On Duty 21-15-9 reps for time of: 20-lb. wall-ball shots 75-lb. sumo deadlift high pulls 20-inch box jumps 75-lb. push presses Row (calories) Oly lift prog W1D1 Snatch 5-5-5-5 Snatch Pulls @…
Off Duty “Marco” 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters, 135 lb. On Duty “Marco” (scaled) 3 rounds for time of: 21 inverted rows or ring rows 15 Pike push-ups 9 thrusters, 95 lb.
Off and On Duty Rest Roll and Stretch 15min
Off Duty PK 5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes On Duty PK (Scaled) 5 rounds for time of: 135-lb. back squats, 10 reps 185-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes
Off Duty Weighted dip 5-5-5-5-5 reps On Duty Dips 5 sets of max reps
Off Duty For time: 100 L pull-ups On Duty 10 sets of 10sec L-sits hold (On the ground) For time: 30 Strict pull ups
Off and On Duty Rest Day Stretch and roll 15min
