Strength/skills
10min EMOM
1min 1 pegboard ascent, legless rope climb or rope climb
1min 1 triple long jump
METCON
12min AMRAP
5 deadlifts 225/155
10 toes to bar
50ft walking lunges with plate overhead 45/25
Firebreathers 275/185
Lite 155/105, knee raises, walking lunges
Accessory work
Skills
Tabata zeus rope double unders
Weightlifting
Snatch sots press 3×5
Gymnastics
Front planche 1min
Core
3 sets
15 GHD situps
15 hip extensions
Strength
Shoulder press
5-5-5-5-5
40/45/55/60/65%
METCON
For time:
21-15-9
Hang power cleans 135/95
Ring dips
Firebreathers strict ring dips + rings above reach
Lite 95/65, push ups
PYRO WEIGHTLIFTING
Primer
Push press
3-3-3-3-3
Note: light and snappy, 50 to 60% of 1RM push press
Power clean and jerk (drops allowed)
2-2-2-2-2
65/70/75/80/85% of 1RM
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
60/65/70/75/80% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Ring support swings 3×10
Max hold front planche between sets
Core
Hanging L-sit hold 4xmax
