Strength

Back squat (5sec pause at bottom)
3-3-3-3-3

Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth

METCON

Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)

Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)

Lite
5 rounds for time:
20 knee raises
40ft bear crawl

Pyro weightlifting

5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat

Note: Technique focus and keep it light or build up to max

Snatch pulls @110% of today’s complex
3-3-3-3-3

Accessory work
Skills
100 double unders for time

Weightlifting
Snatch grip sots press 5×5

Gymnastics
100ft handstand walk

Core
30 GHD situps
30 hip extensions

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