06
12 '18
Skills
Front planche development 5-10min
Skillz/conditioning
10min EMOM alt min
Firebreathers
White
1-5 strict pull ups
8 assisted pistols
Silver
5-10 strict pull ups
8 pistols
Gold
1-5 bar or ring muscle ups
10 pistols
Legendary
1-2 strict ring muscle ups
4 weighted pistols
METCON
For time:
21-15-9
Deadlift ladder
Handstand push ups
Firebreathers
White
135/95 155/105 185/125
Hand release push ups
Silver
155/105 185/125 205/155
Pike push ups feet on the box
Gold
185/125 225/155 245/175
Handstand push ups
Legendary
225/155 275/205 315/225
Handstand push ups/ 4inch def/ 6inch def
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
30 pvc split jerks
Gymnastics
30ft handstand walk
Core
L-sit hold on plates 3xmax
