Teams of 3
18min AMRAP
Partner 1 and 2:
6 deadlifts 225/155
12 bar facing burpees
24 wall balls 20/14
1 athlete works at a time, share the reps as needed
Partner 3
Run 400m
Athletes rotate on the run
Score is total reps completed. Unfortunately, the run doesn’t count for anything but must be completed by all athletes
Lite/beginners
6 deadlifts 155/105
12 bar facing burpees
24 wall balls 14/10
“TRIFECTA”
Gymnastics
15min EMOM alt min
Min 1: Standing rope slides
Min 2: No jump rope climbs
Min 3: 10 ring support swings
METCON
1-10
V-ups
Note: Alligator roll between each set
Weightlifting
Power snatch
5-5-3-3-3-1-1-1-1
Snatch balance
1-1-1-1-1
Note: Weight at max power snatch for the day
Snatch pulls @max power snatch for the day
3-3-3-3 touch and go
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20 yards overhead walk 185/125
Note: 20 yards = 60 feet (2×30 feet)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
