“TRIFECTA”
Gymnastics
Skills
Handstand and handstand walk
10min EMOM
3 cartwheels
3 handstand to forward roll
*If possible, handstand walk 5/10ft before your roll
METCON
5 rounds for time:
1 burpee to target
2 strict toe to bar
1 burpee to target
6 toes to bar
1 burpee to target
6 kipping pull ups (no butterfly)
1 burpee to target
2 bar muscle up
PYRO WEIGHTLIFTING
Overhead squats
3-3-3-3-3
*From the rack, first rep is a snatch balance
Percentage suggested: 50/55/60/65/70% of your 1RM snatch
10min AMRAP
Clean and jerk ladder
10/8/6/4/2/1
95/65 135/95 165/115 185/125 205/135 225/155
*Squat clean*
Firebreathers
“NO ESCAPE”
For time:
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls
400m run
20 wall balls
400m run
10 wall balls
Med ball at 20/14
**Run with the med ball**