“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.

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