“DOUBLE FEATURE”
TEAMWOD
“TANGO AND CASH”
Teams of 2
10 rounds for time:
14/12 cals row
7 strict handstand push ups
1 legless rope climbs
Note: Only one athlete work at a time. The other athlete rest. Alternate each round. 5 rounds each.
TEAM BURN
20min AMRAP
400m tethered run
21 partner wall balls 20/14
15 synchronized abmat sit ups
9 synchronized burpee over the box 24/20
“TRIFECTA”
Gymnastics
Skills
E2M10M
Bar complex
1 strict toe to bar
2 toes to bar
3 knees to elbows
1 bar muscle up
METCON
5 rounds for time:
10 pistols
25ft handstand walk
Pyro weightlifting
Overhead squats
5-5-5-5
*First rep snatch balance
Push press
5-5-5-5
Jerk
5-5-5-5
Note: All sets are build up. Lots of volume so adjust your sets accordingly.
Firebreathers
“FRANity”
For time:
21-15-9
Thrusters 95/65
Pull ups
**Whenever you break the thrusters, perform 5 bar facing burpees. Whenever you break at the pull ups, perform 5 burpees to the pull up bar.
Note: If you’ve done FRAN unbroken before or your time is sub 6min Rx, add 10lbs on the thrusters and perform chest to bar pull ups
Coach note: BOOM!
