“TRIFECTA”
Gymnastics
E2M12M
2 wall walks
10 wall facing shoulder taps
10ft handstand walk off the wall
E2M12M
2 strict knees to elbows
2 kipping knees to elbows
2 chest to bar pull ups
METCON
For time:
30 low rings muscle ups
*Pick something challenging for you, regardless of your fitness level you can do this. It’s basically a pull and press movement. For added challenge, do an L-sit strict muscle up
Pyro weightlifting
Snatch balance
1-1-1-1-1
Push press
1-1-1-1-1
Split jerk
1-1-1-1-1
*All from the rack
Firebreathers
“KELLY”
5 rounds for time:
400m run
30 box jumps 24/20
30 wall balls 20/14
*Last time programmed May 2018
“VOORHEES
13 rounds for time:
2 power cleans 185/125
4 deficit handstand push ups 6/4
8 toes to bar
Firebreathers
225/155
Paralettes handstand push ups
Lite
135/95
Hand release push ups
Knee raises
Accessory work
Shoulders of steel
plates lateral raises 3×8
Conditioning
50 wall balls 30/20
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
