“TRIFECTA”
Gymnastics
5 rounds not for time:
1 legless rope climb
25ft handstand walk
For time:
15 L-pull ups
8min AMRAP
6 burpees to target (pull up bar)
1 strict toe to bar
2 kipping toes to bar
3 knees to elbows
Weightlifting W6D3
Snatch balance or overhead squat
1-1-1-1-1
*5sec hold at the bottom*
Push press
1-1-1-1-1
*5sec hold bottom of the dip*
Split jerk
1-1-1-1-1
*5sec hold at the catch*
Firebreathers
“BULGER”
10 rounds for time:
150m run
7 chest to bar pull ups
7 front squats 135/95
7 handstand push ups
Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.
Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.
