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

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