13
12 '19
“TRIFECTA”
Gymnastics
10min EMOM alt min
1 legless rope climb
25ft handstand walk
METCON
For time:
8min AMRAP
2 toes to rings
2 ring push ups
4
4
6
6
…
…
Pyro weightlifting
Snatch balance
3-3-3-3-3
Note: Light and snappy. Work on technique and win the bottom the position
Clean and jerk complex
7 sets
1 clean grip deadlift
2 hang squat cleans
3 jerk
Firebreathers
“17.3 for actual human beings”
24min AMRAP
3 rounds:
6 chest to bar pull ups
6 squat snatch 95/65
3 rounds:
7 chest to bar pull ups
5 squat snatch 135/95
3 rounds:
8 chest to bar pull ups
4 squat snatch 155/105
3 rounds:
9 chest to bar pull ups
3 squat snatch 185/125
3 rounds:
10 chest to bar pull ups
2 squat snatch 205/135
3 rounds:
11 chest to bar pull ups
1 squat snatch 225/145
