Warmup:
PVC Warmup
Run 400 meters
15 minutes to work up to 90% of max on a triple of front squat
AFAP:
10-1! Thrusters (95/75)
1-10! HR Pushups
This may be preaching to the choir, but CrossFit, combatives, and eating right are a great way to fight the attack that a career in law enforcement can be on your health and mental well being. Here is a great article from the Atlantic on diagnosis. The cure is posted here 4 days per week.
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