“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!!!