Strength
4 sets
7 front squats
13 back squats
Bar at 60% of 1RM front squat
METCON
“Flight simulator”
For time:
Double unders
5-10-15-20-25-30-35-40-45-50 and then back down to 5
Note: Sets must be unbroken. If you trip, you have to start that set to zero
Scale to single unders or allow breaks
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×8
Gymnastics
Tempo pistols 3sec down, 3 sec up, 3×6
Core
Accumulate 1min of:
L-sit hold
Front planche
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
Strength 20min
4 sets
7 front squats
13 back squats
Weight at 65% of 1RM front squat
METCON
400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups
Lite/beginners
For time:
400m run
100 single unders
40/28 cals bike or row
10 hand release push ups
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of L-set
Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left
For time:
500m swim
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
METCON
9min AMRAP
9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95
Rest precisely 5min
1mile run
Maintenance/Mobility
5min
“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
Skills
Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min
METCON
11min AMRAP
2000m row
then
Max handstand push ups
Lite/beginners
11min AMRAP
2000m row
then
Max push ups
Cooldown
800m run slow pace
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10
Weightlifting
Snatch grip push press 3×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
Tabata med ball russian twist 20/14