Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Front Support
Even: 20-30s Snap To Support Drill
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 4th Minute For 5 Sets Complete:
24/30 Calories Assault Bike
20:00-40:00
AMRAP of:
3 BMU
6 Squat Snatches (105/155#)
9 Box Jump Overs (20/24″)
12 Pistol Squats/Weighted Lunges
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Controlled Kipping
Even: 3-5 Strict Pullups
Strength
Front Squat 20-20-10-10 (Ascending)
Gymnastics
EMOTM 12 MInutes of:
Odd: 3-5 Strict Deficit HSPU
Even: 20-30s Headstand To Pike Drill
Lift
Push Jerk 3×3 (Ascending)
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
River City Strength and Conditioning 