MetCon
On A 32-Minute Timer Complete:
0:00-5:00
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
5:00-6:00
Rest
6:00-26:00
On Every 2nd Minute For 10 Sets Perform:
1 Rope Climb
5 Calories Assualt Bike
5 Deadlifts (155/225#)
5 Box Hops (24/30″)
5 Shuttle Sprints (30′)
26:00-27:00
Rest
27:00-32:00
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Lift
Power Clean 3-3-3-2-2-2-1-1-1 (Ascending)
MetCon
For Time:
21 DB S2OH – L (35/50#)
21 DB S2OH – R (35/50#)
21 Burpee Over Dumbell
15 DB S2OH – L (35/50#)
15 DB S2OH – R (35/50#)
15 Burpee Over Dumbell
9 DB S2OH – L (35/50#)
9 DB S2OH – R (35/50#)
9 Burpee Over Dumbell
[17 Minute Time Cap]
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
For Time:
1500m Row
40 Power Snatches (55/75#)
40 T2B
MetCon
“Choose Your Own Adventure” (With A Partner)
45 Minute AMRAP of:
Partner 1: Cardio (Any Machine)
Partner 2: Choose ANY 2 Movements And Complete A Drop Ladder 8↓1
RULES:
Each partner can perform their OWN set of exercises, they do NOT have to be the same.
Once P2 competes their Drop Ladder, switch and continue on.
Movements cannot repeat.
Cardio machines can be changed throughout the AMRAP.
MetCon
i) 3 Rounds For MAX Reps of:
60s Calories Assault Bike
60s DB Snatches (35/50#)
60s Box Hops (20/24″)
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Sprints (40′)
60s Rest
ii) 3 Rounds For MAX Reps of:
60s Calories Ski Erg
60s S2OH (Bar)
60s Bar Facing Burpees
60s KB Swings (1/1.5 Pood)
60s Sprints (40′)
60s Rest
River City Strength and Conditioning 