“TRIFECTA”

Gymnastics

Bar/ring muscle up practice 10min

Handstand walk practice 10min

METCON

For time:
21-15-9

Strict ring dips
V-ups

Weightlifting

Snatch complex
5 sets
1 snatch grip deadlift
1 hang squat snatch
1 snatch balance
1 overhead squat

Clean and jerk complex
5 sets
1 clean grip deadlift
1 hang squat clean
1 front squat
1 jerk

Firebreathers

“LYNNE”

5 rounds for reps:

Bodyweight bench press
Pull ups

*rest as needed between sets

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