Strength
EMOTM 15 Minutes of:
Minute 1: 20-30s DB Bent Row
Minute 2: 20-30s DB Seated Bent Over Flies
Minute 3: 20-30s BB Shrugs (Behind Back)
*Repeat 5 Times*
MetCon
For Time:
15 Snatches (65/95#)
15 Calories Assault Bike
12 Snatches (75/115#)
12 Burpee Box Jumps (24/30″)
9 Snatches (95/135#)
9 Weighted Box Step Overs (W: 20/35 M: 24/50#)
6 Snatches (105/155#)
6 Wall Walks
3 Snatches (125/185#)
3 Rope Climbs
Strength
Deadlift
5×5 (Ascending)
4×3 (Ascending)
3×1 (Ascending)
MetCon (Optional)
For Time:
500m Row
4 Minute Rest
500m Row
MetCon
For Time:
6 Rounds of:
10 Double Unders
10 Pushups
5 Rounds of:
20 Double Unders
12 Pullups
4 Rounds of:
30 Double Unders
14 HSPU
3 Rounds of:
40 Double Unders
16 T2B
2 Rounds of:
50 Double Unders
18 Ring Dips
1 Round of:
60 Double Unders
20 BMU
[50 Minute Time Cap]
Strength
BTN Split Jerk 1-1-1 (Ascending)
Lift
EMOTM 12 Minutes of:
Squat Snatch Wave
MetCon
“Marcus Filly Light Barbell Challenge”
50 Deadlifts (45/65#)
50 Hang Muscle Cleans (45/65#)
50 Push Press (45/65#)
50 Bent Over Row (45/65#)
50 Narrow Grip Floor Press (45/65#)
50 Front Rack Alternating Lunges (45/65#)
[15 Minute Time Cap]
Strength
Front Squat 10×6 @ ~85%
MetCon
EMOTM 8 Minutes of:
2 Rounds of:
4 Wall Balls (W: 14/9 M:20#/10′)
4 Burpees
River City Strength and Conditioning 