Off Duty
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
On Duty
4 minutes AMRAP
5 strict pull-ups
115-lb. front squats, 10 reps
3 minutes rest
4 minutes AMRAP
10 strict pull-ups
155-lb. front squats, 5 reps
