Off Duty
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders
On Duty
For time:
10 Tuck jumps as high as possible
10 strict pull ups
20 dumbbell snatches, 45-lb.
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 sit-ups
40 squat cleans, 20-lb. dumbbells
50 burpees
50 triple-unders
