Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Strict HSPU/Pike Pushups
Even: 3-5 Seated SA KB Press (Per Side)
Strength
3×3 Push Press (Ascending)
MetCon
10 Rounds For Time of:
3 Strict HSPU
4 Deadlifts (75/115#)
5 Hang Power Snatch (75/115#)
36 Double Unders
[24 Minute Time Cap]
Gymnastics
Odd: 20-30s Kipping/Beat Swings
Even: 2-5 Negative Pullups
Strength
Back Squat 20-20-10-10 (Ascending)
MetCon
For Time:
250m Row
5 S2OH (95/135#)
5 Pullups
500m Row
10 S2OH (95/135#)
10 Pullups
750m Row
15 S2OH (95/135#)
15 Pullups
1000m Row
20 S2OH (95/135#)
20 Pullups
[20 Minute Time Cap]
Gymnastics
EMOTM 12 Minutes of:
Odd: 15-30s Hanging L-Sit Hold
Even: 15-30s Hollow Hold
Strength
Bench Press 4×6 (Ascending)
MetCon
4 Rounds For MAX Reps of:
60s Calories Ski Erg
60s T2B
60s OH Walking Lunge (65/95#)
60s Rest
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Handstand Hold
Even: 3-5 Parallette Jumpthroughs + Dip
Strength
Bent Over Row 3×6 (Ascending)
MetCon
For Time:
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (95/135#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (105/155#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (125/185#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (145/205#)
400m Run
Wall Walk + 10 Shoulder Taps
MAX Cleans (155/225#)
[22 Minute Time Cap]
Gymnastics
EMOTM 12 Minutes of:
Odd: 20s Hang
Even: 20-30s Jumping Bar Muscle Up/JBMU Drill
MetCon
0:00-20:00
On Every 4th Minute x5
500m Row OR Ski Erg
20:00-40:00
AMRAP of:
2 BMU
4 SA DB Snatch (50/70#)
6 SA DB Front Squat (50/70#)
8 Calories Assault Bike
*Switch Arms Each Round*
River City Strength and Conditioning 