Gymnastics
EMOTM 12 Minutes of:
Odd: 6-12 T2B/HKR To Target
Even: 15 Hollow Rocks
Strength
Bench Press 4×5 (Ascending)
MetCon
5 Rounds For MAX Reps of:
3 Minute AMRAP of:
8 V-Ups
12 KB Swings (1/1.5 Pood)
20′ Weighted Lunge Walk (2×35/2×50#)
-1 Minute Rest-
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s HS Step Ups/Pike Step Ups
Even: 5-10 Tricep Dips
Strength
Bent Over Row 3×6 (Ascending)
MetCon
22 Minute AMRAP of:
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (10/20#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (20/35#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (35/50#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
MAX Reps SA DB Snatch (50/70#)
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s False Grip Hang
Even: 20-30s RMU Drill (Easy)
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 4th Minute x5 Complete:
500m Ski Erg
20:00-40:00
AMRAP of:
2 RMU
4 Box Hops (24/30″)
6 Hang Power Cleans (105/155#)
8 BF Burpees
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]
River City Strength and Conditioning 