Tri Modal Conditioning, Mid-Long Duration

   “Over the Wall”

   For Time

   27 - 21 - 15 - 9

   Power Snatch

   Box Jump

   * 400m run after every set.

Weightlifting Strength Development

   Clean & Jerk

   1 - 1 - 1 - 1 - 1 

Weightlifting Conditioning, Short Duration

 “Grace”

   For Time

  30 Clean & Jerks

Monostructural / Weightlifting Conditioning, Long Duration

   “My Lungs…”

   For Time

   1000m Row

   800m Run

   80 Double Unders

   40 Single DB Box Step-Ups

   500m Row

   400m Run

   20 Single DB Box Step-Ups

Gymnastics Strength Development / Extended Warm Up

   EMOM 6

   Odd: 5 - 7 False Grip Tempo Ring Row or Pull-Up @ 2121

   Even: 10/8 Cal Assault Bike

Monostructural / Gymnastics Conditioning, Mid Duration

   “Grip and Rip”

   AMRAP 16

   20/15 Cal Assault Bike

   20 Sit-Ups

   Strict Gymnastics Pull

Tri Modal Conditioning, Long Duration

   “Three Stooges”

   For Time

   Teams of 3

   100/70 Cal Row

   100 Box Jump Overs

   100 Power Snatches

   10 Rope Climbs

   100 Power Snatches

   100 Box Jump Overs

   100/70 Cal Row

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   3 - 3 - 3 - 3 - 3 - 3 - 3 

Tri Modal Conditioning, Short-Mid Duration

   “Pampered”

   AMRAP 10

   300m Row

   7 Burpee Over Bar

   3 Deadlift

Add 2 Deadlifts every round.

Weightlifting / Gymnastics Conditioning, Long Duration

   “WZA 20.4”

   For Time

   150 Wall Balls

   75 Toes To Bar

Tri Modal Conditioning, Long Duration

   “9/11”

   For Time

   2001m Row

   11 Box Jumps (30/24)

   11 Thrusters (125/85)

   11 C2B Pull-Ups 

   11 Power Cleans (175/115)

   11 HSPU

   11 KB Swings, American (70/53)

   11 TTB

   11 Deadlifts (170/115)

   11 Push Jerks (110/75)

   2001m Run

Weightlifting Strength Development

   Snatch

   1 - 1 - 1 - 1 - 1

Monostructural / Weightlifting Conditioning, Short Duration

   “Ivan”

   AMRAP 7

   50/40 Cal Machine

   Max Power Snatch

Weightlifting Strength Development

   Push Jerk

   3 - 3 - 3 - 3 - 3

Weightlifting / Monostructural Conditioning, Mid Duration

   “Flick and Pedal”

   For Time

   15 - 12 - 9 
 Push Jerk 

   12 - 12 - 12 

   Assault Bike Calories

   Immediately increase load for

   6 - 9 - 12

   Push Jerk

   12 - 12 - 12 

   Assault Bike Calories

Monostructural / Weightlifting Conditioning
 “Runaway Train” 

   For Time

   Teams of 3

   3 Rounds

   400m Team Run

   100/70 Cal Assault Bike

   Directly into…

   21 Clean & Jerks
  21 Clean & Jerks

   21 Clean & Jerks

   21 Clean & Jerks

   21 Clean & Jerks

Gymnastics / Weightlifting Conditioning, Mid Duration

   “WZA 20.2 Alternate”

   AMRAP 16

   40 Alternating DB Snatches

   40 Jumping Pull-Ups

   30 DB Burpees

   30 Ring Rows

   20 Devil’s Press

   20 Pull-Ups

Gymnastics / Weightlifting Conditioning, Mid Duration

   “WZA 20.2”

   AMRAP 16

   40 Alternating DB Snatches

   40 Pull-Ups

   30 DB Burpees

   30 C2B Pull-Ups

   20 Devil’s Press

   20 Bar Muscle-Ups

Skill / Extended Warm Up

   EMOM 6

   Odd: 10/8 Cal Row

   Even: 5 Wall Balls + 5 Box Jumps

Tri Modal Conditioning, Long Duration

   “Straight 100”

   For Time

   25 Cal Row

   20 Wall Balls

   20 Box Jumps

   25 Cal Row

   30 Wall Balls

   30 Box Jumps

   25 Cal Row

   50 Wall Balls

   50 Box Jumps

   25 Cal Row

Weightlifting Strength Development

   Back, Front, or Overhead Squat

   5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

Weightlifting / Monostructural Conditioning, Short Duration

   “Easy Peasy”
   AMRAP 9

   100m Run

   5 Hang Power Cleans

   7 Front Squats

Gymnastics Strength Test

   Strict Pull-Ups

Monostructural / Weightlifting Conditioning, Mid Duration

   “Colossal Upkeep”

   For Time

   Buy In: 1,000m Row

   3 Rounds

   10 Single Arm Dumbbell Burpees

   20 Single Arm Overhead Dumbbell Lunge

   40 Double Unders

Weightlifting Strength Development

   Barbell Back Rack Lunge

   10 - 10 - 10 - 10

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Labor Day”

   AMRAP 12

   40 Plate Ground to Overhead

   40 Overhead Plate Lunges

   20 Toes To Bar

Tri Modal Conditioning, Long Duration

   “31 Heroes” 

   AMRAP 31

   Teams of 2

   8 Thrusters

   6 Rope Climbs

   11 Box Jumps

* 400m Continuous Run

Weightlifting Strength Development

   E2MOM 10

   1 Hang Squat Snatch + 2 Overhead Squats

Weightlifting / Monostructural Conditioning, Short Duration Intervals

   AMRAP 5

   1 Hang Squat Snatch

   3 Overhead Squats

   25 Double Unders

   Rest 2:00

   AMRAP 5

   1 Hang Squat Snatch

   3 Overhead Squats

   25 Double Unders

Tri Modal Conditioning, Long Duration

   “Waterboarding”

   EMOM 24

   Minute 1: Row for Calories

   Minute 2: Box Jump

   Minute 3: KB Farmer Carry

   Minute 4: Sit-Ups

Monostructural / Weightlifting Conditioning, Short Duration

   EMOM 6

   Minute 1: Run 200m 

   Minute 2: AMRAP Plate Ground to OH

Weightlifting Strength Development

   For Load

   1 Deadlift

   1 Power Clean

   1 Hang Power Clean

   1 Push Press

   1 Push Jerk

   1 Split Jerk