Skills/conditioning

10min EMOM alt min

1min 1 pegboard ascent or 1 rope climb
1min 20ft handstand walk or 30sec handstand hold

METCON

For time:

12-9-6-3
Snatch ladder

Rx 95/65 135/95 155/105 165/115
Firebreathers 135/95 165/115 185/125 205/135
Lite 75/55 95/65 105/75 115/85

Timecap: 8min

Pyro weightlifting

Hang squat cleans (no drops)
5-5-5-5-5

Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3

Back squats
3-3-3-3-3

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Weightlifting
Snatch push press 3×5

Gymnastics
30 pistols

Core
30 V-ups

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