Skills
Kick to handstand
Handstand push ups
Kipping handstand push ups
**Only perform kipping handstand push ups if you can do 5 to 10 strict handstand push ups**
30min EMOM alternating minute
12/10cals row
30 double unders
5 handstand push ups
Note: If you can’t finish all the reps in the minute, cut down the volume or scale
PYRO WEIGHTLIFTING
Power clean and push jerk
5-5-5-5-5
*Touch and go or drops. All working sets over 50% of 1RM clean and jerk
Clean pulls @110% of 1RM
2-2-2-2-2
Front squats
5-5-5-5-5
Note: All working sets above 50% of 1RM front squat
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
50 burpees
Weightlifting
Snatch grip sot press 5×5
Gymnastics
5 sets of max strict pull ups
Core
3 rounds
15 GHD sit ups
15 hip extensions
Strength
10min to find:
1RM thruster
METCON
“SHATTERED SOUL”
21 thrusters 95/65
15 toes to bar
18 thrusters 115/85
15 toes to bar
15 thrusters 135/95
15 toes to bar
12 thrusters 155/105
15 toes to bar
9 thrusters 175/115
BURN
10 rounds for time:
15/12cals row
10 shuttle runs 25ft
1min rest between rounds
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
200 double unders AFSAP
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
Side plank 1min each side
