12
10 '19
“TRIFECTA”
Gymnastics
Skills/strength
10min EMOM alt min
2 low rings muscle ups
20ft handstand walk (5ft increments)
METCON
10 rounds for time:
1 strict pull up
1 kipping pull up
1 chest to bar pull up
1 toe to bar
1 knee to elbow
Weightlifting
30min EMOM
Squat clean and jerk
Aim for 60-65% of 1RM
Firebreathers
For time:
“ANNIE”
50-40-30-20-10
Double unders
Situps
“ANNIE”+
Zeus rope double unders
then, immediately into
10-20-30-40-50
Row or bike cals
Push ups
then, 1min rest and
Max unbroken double unders (1 shot, 1 opportunity)
