Off Duty For time: 15-foot L-sit rope climb, 4 ascents 15-foot legless rope climb, 8 ascents 15-foot rope climb, 12 ascents On Duty 5 sets of max reps strict pull-ups 5 sets of max reps kipping or butterfly pull-ups Rest as needed between sets, score is total reps for all 10 sets
Strength Hang power cleans 5-5-5-5-5 METCON Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats Score is total reps from all 32 intervals
Off Duty 5 rounds for time of: 30 hip extensions Handstand handstand walk 50 feet Lunge 150 feet On Duty 5 rounds for time of: 30 barbell good mornings Bear crawl 50 feet Lunge 150 feet
Rest Day Active recovery 10 minutes Stretch 10 minutes
Off Duty 5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. On Duty 5 2-minute rounds of: 5 L-sit pull-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 95-lb. thrusters Rest 3 minutes between rounds.
Off Duty In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo deadlift high pulls On Duty…
Off and On Duty 15-12-9 reps for time of: 135-lb. clean and jerks Chest-to-bar pull-ups
Rest Roll and Stretch 10 minutes
Off and On Duty 21-18-15-12-9-6-3 reps for time of: Ring dips 115-lb. overhead squats Note: On duty, scale the weight accordingly and bar dips if no rings.
Off and On Duty Sumo deadlift 5-5-5-5-5 reps Bench press 5-5-5-5-5 reps
