Off Duty For time Run 10k On Duty 4x800m run 2min rest between runs
Off Duty Complete as many rounds as possible in 12 minutes of: 70-lb. dumbbell squat snatches, 10 reps 20 box jumps, 24-inch box On Duty Complete as many rounds as possible in 12 minutes of: 45-lb. dumbbell power snatches, 10 reps 20 box jumps, 24-inch box
On and Off Duty Rest day Overhead squat mobility 5min Roll 5min Stretch 10min (Focus on hamstrings) Split and side split
Off Duty Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 hip extensions On Duty Complete as many rounds as possible in 10 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 hip extensions
Off Duty DT 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb. push jerks, 6 reps On Duty DT (Scaled) 5 rounds for time of: 95-lb. deadlifts, 12 reps 95-lb. hang power cleans, 9 reps 95-lb. push jerks, 6 reps
Off Duty Complete as many rounds as possible in 20 minutes of: 15-foot rope climbs, 2 ascents 10 ring dips 20 GHD sit-ups On Duty Complete as many rounds as possible in 12 minutes of: 5 towel pull ups 10 dips 20 sit-ups
Off and On Duty Rest Active recovery, 15min (light jog, row or just do something fun) Stretch 10min Roll 5min
Off Duty Shoulder press 1-1-1-1-1-1-1 reps Weighted pull-up 1-1-1-1-1-1-1 reps On Duty Shoulder press 5-5-5-5 reps Weighted pull-up 5-5-5-5 reps
Off Duty For time: Row 2,000 meters 50 wall-ball shots, 20-lb. ball Row 1,000 meters 35 wall-ball shots, 20-lb. ball Row 500 meters 20 wall-ball shots, 20-lb. ball On Duty For time: Row 2,000 meters 20 wall-ball shots, 20-lb. ball Row 1,000 meters 20 wall-ball shots, 20-lb. ball Row 500 meters 20 wall-ball shots, 20-lb….
Off duty 3 rounds for time of: 7 bar muscle-ups 205-lb. squat clean and jerks, 7 reps On Duty 3 rounds for time of: 7 strict pull ups 135-lb. hang squat cleans, 7 reps
