Strength
Double overhand deadlift
3-3-3-3-3
Note: Build up to max
METCON
For time:
30 strict chest to bar pull ups
30 pistols
60ft handstand walk
Firebreathers
30 muscle ups
30 pistols
60ft handstand walk (20ft increments)
Lite
30 pull ups
30 step ups 24/20
6 around the world
PYRO WEIGHTLIFTING
5 sets
1 clean deadlift
1 hang squat clean
1 clean
1 jerk
Note: Build to max, no drops
Clean pulls @ 110% of 1RM
1-1-1-1-1-1-1
Back squats
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 3×10
Weightlifting
No dip split jerks 3×5
Gymnastics
Bottom dip swings 3xmax
Core
50 V-ups