“TRIFECTA”

Gymnastics

For time:
50 strict handstand push ups

Note: Just kidding

Practice front scale for 5 minutes
Practice back scale for 5 minutes

Accumulate 1min of:
Front planche hold
Rope hang hold (Like rope climb grip)

METCON

21-15-9

Knees to elbows
Box jumps 30/24

Weightlifting

5 sets
3 power snatch
3 overhead squats

5 sets
3 power cleans
3 front squats

Firebreathers

For time:

“ANNIE”

50-40-30-20-10
Double unders
Sit ups

right into

“HANG GRACE”

30 hang clean and jerks 135/95

***Whenever you drop the bar, perform 5 bar facing burpees***

Note: BOOM!!!

CrossFit Open Games 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Time cap: 10min

Scaled

For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes

Accessory work
Shoulders of steel
Dumbells alternating shoulder press 3×10

Weightlifting
Snatch grip sots press 5×5

Gymnastics
15 low rings muscle ups

Core
Plank hold 1min
Side plank hold 1min per side

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