“TRIFECTA”

Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min

4 rounds for time:

6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left

Weightlifting

7 sets
Clean and jerk complex

1 hip clean
1 hang clean
1 low hang clean
3 split jerks

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Firebreathers

For time:

For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

Time cap: 15 minutes

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