Off and On Duty For time: Row 5000m Stretch 10 minutes
On and Off Duty Pendlay row 5-5-5-5-5
Off Duty Skills 5 x max L-sit hold on paralettes METCON 2 rounds for time: 25 clusters 95/65 25 box jumps 24/20 500m row On Duty Skills 5 x max L-sit hold on paralettes METCON 2 rounds for time: 15 clusters 95/65 15 box jumps 24/20 500m row
Off and On Duty 5 rounds for time of: 45-lb. barbell overhead walking lunges, 50 feet 21 burpees
Off Duty 5 rounds for time of: Run 800 meters 205-lb. bench presses, 10 reps 45-lb. weighted pull-ups, 10 reps On Duty 5 rounds for time of: Run 400 meters 155-lb. bench presses, 10 reps 25-lb. weighted pull-ups, 10 reps
Off Duty Hang Power Snatch 1-1-1-1-1 Hang Power Clean and Push press 1-1-1-1-1 On Duty Hang Power Snatch 5-5-5-5 Hang Power Clean and Push press 5-5-5-5
Off Duty 5 rounds for time of: 225-lb. deadlifts, 10 reps 75-lb. snatches, 10 reps 10 handstand push-ups 75-lb. snatches, 10 reps On Duty 4 rounds for time of: 285-lb. deadlifts, 10 reps 75-lb. snatches, 10 reps 10 pike push-ups 75-lb. snatches, 10 reps
Off Duty Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and…
Off and On Duty Front squat 7-7-7-7-7 reps
Off and On Duty Push Press 5-5-3-3-1-1-1
