Weightlifting Strength Development
   Front or Back Squat

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Gymnastics Conditioning, Mid Duration

   “Tony A.”
   AMRAP 12

   8 GHD Sit-Ups

   2 Wall Walks

   :30 Rest

Weightlifting Conditioning, Mid Duration

   “Bar Hop”

   For Time

   Teams of 2

   60 Front Squats

   50 Clean & Jerk

   40 Power Snatch

30 Clusters

For Recovery
   2 Sets

   1:00 Scorpion Stretch L

   1:00 Scorpion Stretch R

   1:00 Cobra Stretch

   1:00 Child’s Pose

Tri – Modal Conditioning, Mid Duration

   “Helen”

   3 Rounds for Time

   400m Run

   21 KB Swings, American

   12 Pull-Ups

Gymnastics Strength Development

   5 Rounds

   10 Strict Toes To Bar / Strict Knee Raise

   Rest as needed b/t rounds. 

Gymnastics Conditioning, Long Duration

   “Mountain Man”

   AMRAP 21

   40 Walking Lunges

   20 Deficit Push-Ups

   40 Sit-Ups

   20 Box Jumps

Weightlifting Strength Development

   5 – 5 – 5

   Thruster

Tri – Modal Conditioning, Mid Duration

   “Jackie”

   1,000m Row

   50 Thrusters

   30 Pull-Ups

Odd Object Strength Development

   For Quality

   14 Turkish Get-Ups

Monostructural / Weightlifting Conditioning, Mid Duration

   “Ripcord”

   3 Rounds for Time

   35/25 Cal Assault Bike

   40 Alt. Hang DB Snatch

   Rest 2:00

Weightlifting Strength Development

   5 – 5 – 5 – 5 – 5

   Deadlift

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Donny”

   21 – 15 – 9 – 9 – 15 – 21

   Deadlift

   Burpee

Weightlifting Strength Development

   3 – 3 – 3 – 3 – 3 

   Power Snatch

Tri Modal Conditioning, Mid Duration

   “Team WOD Saturday” 

   12 Rounds For Time

   Teams of 2, alternating full rounds

   3 Burpees

   5 Power Snatch

   7 Box Jump

   9/7 Cal Assault Bike

Weightlifting Conditioning, Long Duration

   “A Swing and a Miss”

   AMRAP 20

   30 Wall Balls

   30 KB Swing, Russian

Core Finisher

   3 Sets For Quality

   20 MB Russian Twists

   20 Flutter Kicks

   20 Banded Face Pulls

Tri Modal Conditioning, Long Duration

   “Recovery Workout

   EMOM 24

   1: Row for Cals

   2: AMRAP 2 Hang Muscle Snatch + 2 Overhead Squat

   3: Hollow or Plank Hold

   4: DB/KB Filly Lunge

   5: Plate G2OH
   6: Rest