“TRIFECTA”
Gymnastics
20min EMOM alt min (5 sets each)
2 rope climbs
10 alternating pistols
4 strict pull ups
20ft handstand walk
Weightlifting
Power snatch
2-2-2-2-2
Power clean
2-2-2-2-2
Note: Build up to a heavy double, drops allowed but keep the reps close together
Firebreathers
“SPEHAR”
For time:
100 thursters 135/95
100 chest to bar pull ups
6 miles run
Note: Partition the thrusters, pull-ups and run as needed
Lite/Beginners
For time:
75 thursters 95/65
75 pull ups
3 miles run
U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.