“TRIFECTA”

Gymnastics
Accumulate 1min of each:

Front planche hold
Bottom dip hold
Support hold

METCON

4 rounds for time:

25ft handstand walk
25 squats
25sec L-sit hold on plates

Weightlifting

“COMPLEX CITY”

Snatch complex
5 sets, build to max

1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat

Clean and jerk complex
5 sets, build to max

1 power clean
1 hang squat clean
1 push jerk
1 split jerk

Firebreathers

Triple feature
Choose your own adventure
Option 1:

“CINDY”

20min AMRAP

5 pull ups
10 push ups
15 squats

Option 2:

“STRICT CINDY”

5 strict pull ups
10 honest push ups
15 squats

Option 3:

“JOHNSON” (Pyro 100 Legendary hero)

20min AMRAP

9 deadlifts 245/175
8 muscle ups
9 squat cleans 155/105

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Strength

Bench press

5-5-5-5-5

Note: Build to max

METCON

8min AMRAP

10 dumbbell snatch 50/35
10 toes to bar

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
30 barbell snatch unbroken

Snatch balance
3-3-3-3-3

Snatch high pulls
3-3-3-3-3

Note: Fixed weight @70% of 1RM

Gymnastics
30 strict pull ups

Core
60 GHD situps

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