“TRIFECTA”

Gymnastics

Handstand walk 100ft

Rx 25ft sections. 10ft increments minimum. Try to do it in the least amount of sets
Scaled Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist

Ring series
7 sets

METCON

3 rounds for time:

10 pistols
5 wall climbs
1 rope climb

Weightlifting W4D3

Hang power snatch (no drops)
5×3

Snatch balance
5×3

5 sets
1 shoulder press
2 push press
3 split jerks

Firebreathers

“DESFORGES”

5 rounds for time:

12 deadlifts 225/155
20 pull ups
12 clean and jerks 135/95
20 knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

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