‘TRIFECTA”
GYMNASTICS
Every 2min for 10min (5 sets)
Gymnastics complex
3 toes to bar
2 chest to bar pull ups
1 bar muscle up
*If successful unbroken, add one rep of each for the next set
Lite
5 knee raises
5 hanging lat pulls
5 push ups or knee push ups
METCON
5 rounds for time:
10 pistols
20ft handstand walk (5ft increments)
10 V-ups
Firebreathers
Handstand walk over obstacles 20ft increments (15s/25s/45s/25s/15s plates)
Lite
10 box pistols
20 inverted hand releases
10 abmat situps
PYRO WEIGHTLIFTING
15min to find:
Max clean and jerk complex
1 deadlift
1 hang squat clean
1 front squats
1 shoulder to overhead
Panda pulls @100% of today’s complex
3-3-3-3-3
FIREBREATHERS
“COFFEY”
For time:
800m run
50 back squats 135/95
50 bench press 135/95
800m run
35 back squats 135/95
35 bench press 135/95
800m run
20 back squats 135/95
20 bench press 135/95
800m run
1 ring muscle up
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
Skills/Strength
10min EMOM alt min
8 pistols
8 strict pull ups
METCON
For time:
21-15-9
Deadlifts ladder
Handstand push ups
Rx
225/155 245/175 275/185
Firebreathers
245/175 275/185 315/225
Strict handstand push ups
Lite
185/125
Push ups
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
100 cals row
Weightlifting
Snatch balance 3×5
Gymnastics
Bottom ring dip swings 3×8
Core
50 GHD sit ups
