05
08 '19
Ringer 1
For time:
30-20-10
Air bike cals
Toes to rings
Time cap: 7min
Note: Ringer 2 starts 7min after Ringer 1
Ringer 2
15-10-5
Burpees to rings
Overhead squats 135/95
Time cap: 5min
Lite
Knee raises
Overhead squats 95/65
PYRO WEIGHTLIFTING
Clean ladder
Male
200-205-210-215-220-225-230-235-240-245
Female
100-105-110-115-120-125-130-135-140-145
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 165
Female at 85
Accessory work
Shoulders of steel
Lateral plate raises 3×8
Weightlifting
Snatch balance 5×5
Gymnastics
Free standing handstand hold 1min
Core
50 hip extensions
