Gymnastics EMOM alt min
1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice
Note: Scale as needed, one is a gymnastics pull and the other is a push
METCON
Rx
For time:
100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups
Firebreathers
Same but with chest to bar pull ups
Lite
Same but with single unders and ring rows
Pyro Weightlifting
Clean and jerk complex
5 sets
1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk
Clean pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Weightlifting
Snatch push press 3×5
Gymanstics
90sec of Front planche hold
Core
25 GHD sit ups
25 toes to bar