Off and On Duty 3 rounds for time of: Run 400 meters 35-lb. dumbbell thrusters, 21 reps
Off Duty Power snatch 3-3-3-3-3-3-3 reps On Duty Power snatch 5-5-5-5-5 reps
Off Duty For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 single-arm overhead squats, 35-lb. dumbbell 30 handstand push-ups 20 thrusters, 35-lb. dumbbells 10 muscle-ups On duty For time: 40 squats 35 push-ups 30 one-legged squats, alternating 25-calorie row 20 single-arm overhead squats, 35-lb. dumbbell 15 handstand push-ups 10 thrusters, 35-lb….
Off and On Duty Rest Roll and Stretch 15min
Off Duty 4 rounds for time of: Row 500 meters 135-lb. push presses, 15 reps On Duty 4 rounds for time of: Row 500 meters 95-lb. push presses, 15 reps
Off Duty Power clean 3-3-3-3-3 reps On Duty Power clean 5-5-5-5-5 reps
Off Duty For time: 25 walking lunges 20 pull-ups 50 box jumps, 20-inch box 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings, 2 pood 30 sit-ups 20 hang squat cleans, 35-lb. dumbbells 25 back extensions 30 wall-ball shots, 20-lb. ball 3 rope climbs, 15-ft. rope On Duty For time: 25 walking lunges 20…
On and Off Duty Rest Active recovery 15min Overhead Squat mobility 5min Roll 5min Stretch 10min
Off Duty 12-9-6 reps for time of: 315-lb. deadlifts Bar muscle-ups On Duty 12-9-6 reps for time of: 185-lb. deadlifts Strict Chest to Bar Pull Ups
Off Duty For time Run 10k On Duty 4x800m run 2min rest between runs
