METCON
5 rounds
2min AMRAP
15/12 cals row
10 burpees
Max toes to bar
2min rest between rounds
Note: Each round is an all out effort
Score is reps per round
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip clean + pause bottom squat 5×5
Gymnastics
Handstand walk 100ft
Core
Weighted back extensions 3×10
METCON
30 power snatch
Rest 5min
30 clean and jerks
Rest 5min
30 ring muscle ups
White Firebreathers
Power snatch 75/55
Clean and jerks 95/65
Pull ups
Silver Firebreathers
Power snatch 115/85
Clean and jerks 135/95
Chest to bar pull ups
Gold Firebreathers
Power snatch 135/95
Clean and jerks 165/115
Bar muscle ups
Legendary Firebreathers
Power snatch 185/125
Clean and jerks 225/155
Ring muscle ups
Teams of 2 version
Power snatch 135/95
Clean and jerks 155/105
Ring muscle ups
*Share the reps as needed
Accessory work
Crossover symmetry 3 movements
Weightlifting
30 barbell snatch balance
Gymnastics
Accumulate 2min of Front planche
Core
50 GHD sit ups
