Skills/strength
10min EMOM alt min
30 double unders
5 pull ups
Firebreathers
Zeus rope double unders
5 L-sit pull ups on the rope
Lite
Double unders practice
Strict pull ups, banded if necessary
METCON
5 rounds
2min AMRAP
8 handstand push ups
10 toes to bar
12 alternating dumbbell snatch 50/35
1min rest between rounds
Firebreathers
Deficit handstand push ups 4/2
GHD sit ups
Alternating dumbbell snatch 70/50
Lite
Push ups
Knee raises
Alternating dumbbell snatch 35/20
PYRO WEIGHTLIFTING
5 sets
1 snatch deadlift
1 hang squat snatch
1 snatch
1 overhead squat
Note: Build to max, no drops
Snatch pulls @ 110% of 1RM
1-1-1-1-1-1-1
Front squats (from the ground)
3-3-3-3-3
Note: Dead stop bottom for 5sec, use rebound if necessary. This is to build strength in the bottom
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 1min
Core
3 set
30sec side plank left
30sec plank
30sec side plank right
