19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
Run 1200m
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
30 GHD situps
