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Gymnastics Skill Development

   In 8:00, work on perfecting/practicing rope climb foot work. This can either be in full climbs, standing, or from a box. 

Tri Modal Conditioning, Long Duration

   “Team Work”

   In Teams of 4

   AMRAP 4

   Double KB/DB Deadlifts

* 3 burpees every time you break

   Rest 1:00

   AMRAP 4

   Rope Climbs

* 2 burpees every time you break

   Rest 1:00

   AMRAP 4

   Double Unders

* 1 burpee everytime you break or miss.

Rest 1:00

   AMRAP 4

   Cal Assault Bike

Weightlifting Strength Development 

   On a 15:00 running clock…

   Establish a moderate-heavy 10 rep Back Squat.

Weightlifting / Gymnastics Conditioning, Short – Mid Duration

   “Satchel”

   3 Rounds for Time

   15 Front Squats

   20 Toes To Bar

Weightlifting Strength Development

   EMOM 12

   M1: :30 Max DB Bench Press

   M2: :30 Max DB Bent Over Row

Weightlifting / Monostructural Conditioning, Mid Duration

   “Bulbous”

   For Time

   22 – 20 – 18 – 16 – 14 rep rounds 

   DB Push Press

   DB Suitcase Reverse Lunge

200m run following every round. 

Tri Modal Conditioning, Long Duration

   “Team WOD Saturday”

   AMRAP 24

   Teams of 3

   16 Devil’s Press

   24 Toes To Bar

   32 Box Jumps

Open 20.4

Weightlifting / Gymnastics Strength and Skill Development

   E2MOM 12

   Interval 1: 3/3 Turkish Get-Up

   Interval 2: Muscle-Up Practice/Attempts 

Tri Modal Conditioning, Mid Duration

   “Recovery Thursday”

   AMRAP 14

   400m Run

   30 Air Squats

   30 Sit-Ups

   400m Run

   30 KB Swing, American

   30 Plate Hops

   400m Run

   30 Plate GTOH

   30 Lunges

Run: SC= 2:00 any mono movement

Weightlifting / Gymnastics Conditioning, Mid Duration

   “103019 Pt 1”

   For Time

   12 – 9 – 6 – 3 – 6 – 9 – 12

   Squat Snatch

   Strict Pull-Up

Monostructural Conditioning, Short Duration

   “103019 Pt 2”

   For Time

     Teams of 2

   125 Cal Assault Bike

Weightlifting Strength Development

   On a 12:00 clock, build to a moderate-heavy set of the following complex.

   1 Push Press

   2 Push Jerk

   1 Split Jerk

Weightlifting / Gymnastics Conditioning, Short Duration

   “Double AMRAP”

   AMRAP 4 

   4 Jerks (Weight 1)

   4 Over Bar Burpees

   Rest 2:00

   AMRAP 3

   3 Jerks (Weight 2)

   3 Over Bar Burpees

Monostructural Skill Development
   EMOM 10

   Min 1 – Double/Triple Under practice

   Min 2 – 200/150m Row

Monostructural Conditioning, Mid Duration

   “102819”

   For Time

   1,000m Row

   100 Double Unders

   750m Row

   75 Double Unders

   500m Row

   50 Double Unders

Weightlifting / Monostructural Conditioning, Long Duration

   “Partners in Crime”

   In Teams of 3

   AMRAP 10

   Max Bench Press

   Rest 3:00

   AMRAP 10

   Max 100m Sprints

   Rest 3:00

   AMRAP 10
Max DB Lunge Thrusters