Strength
EMOTM 10 Minutes of:
10 Bent Over Rows (75/115#)
MetCon
On A 16 Minute Timer Perform:
0:00-2:00
MAX Reps Wall Balls (W: 14/9 M: 20#/10′)
2:00-14:00
AMRAP of:
35 DUs
12 SA Hang DB Snatch (35/50#)
14:00-16:00
MAX Reps Wall Balls (W:14/9 M: 20#/10′)
Strength
Strict Press 8-8-6-6-4-4 (Ascending)
*5 Strict Pullups AFTER Each Set*
MetCon
5 Rounds of:
3 Minute AMRAP of:
1 Power Snatch (95/135#)
3 Bar Facing Burpees
5 Calories Assault Bike
-1 Minute Rest-
Strength
Sumo Deadlift 4-4-4-2-2-2 (Ascending)
MetCon
15 Rounds For Time of:
1 Power Clean
2 S2OH
3 Front Squats
[W: 75# M: 115#]
Strength
1×20 Back Squat @ 50%
2×15 Back Squat @ 60%
MetCon
For Time:
1000m Row
75 KB Swings (1/1.5 Pood)
75 Box Hops (20/24″)
1000m Row
*KB Swings/Box Hops MAY BE Partitioned*
River City Strength and Conditioning 