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

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