“TRIFECTA”

Gymnastics

3 rounds for time:

5 strict muscle ups
1min of L-sit hold

Scaled

3 rounds for time:

5 strict pull ups
30sec of L-sit hold

Weightlifting

TOR complex

1 snatch
1 snatch balance
1 snatch push press
1 overhead squat

Note: Build up to max

Firebreathers

“GLEN”

For time:

30 clean and jerks 135/95
Run 1 mile
10 rope climbs
Run 1 mile
100 burpees

Scaled

Half “GLEN”

15 clean and jerks 135/95
Run 800m
5 rope climbs
Run 800m
50 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

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