“TRIFECTA”

Gymnastics

Accumulate 1min of:

1min false grip hang
1min bottom ring support
1min ring support

METCON

For time:

5 rounds for time:

3 wall walks
6 inverted burpees

Weightlifting

5 sets
3 overhead squats

Note: First rep snatch balance

Push press
3-3-3-3

Jerk
3-3-3-3

Firebreathers

“BLAKE”

4 rounds for time:

100ft walking lunges with 45/35 plates overhead
30 box jumps 24/20
20 wall balls 20/14
10 handstand push ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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