“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
