“TRIFECTA”
Gymnastics
Technique 15min
Pull ups
Chest to bar pull ups
Kipping/butterfly
Toes to bar and chaining toes to bar
Ring/bar muscle up
Note: Time to get technical. Let’s review good mechanics and performance points.
10min EMOM alt min
2 around the world
1 no jump rope climb
METCON
8min AMRAP
1 wall climb
1 strict toes to bar
2 wall climbs
2 strict toes to bar
3 wall climbs
3 strict toes to bar
…
…
Keep adding one rep of each until you run out of time
Pyro weightlifting
“FORGED BY FIRE” W1D3
Primer
Snatch balance
1-1-1-1-1-1-1
Note: Light and snappy, speed under the bar
Snatch complex
5 sets
1 pause hang snatch
1 hang snatch
1 snatch balance
1 overhead squat
Note: Build to max
Pause dip split jerk
1-1-1-1-1-1-1
Note: 3sec pause at the bottom of the dip
Firebreathers
“THE Q”
Workout 3
For time:
3-6-9-12
Pull ups
Squat cleans 135/95
Directly into
12-9-6-3
Bar muscle ups
Squat cleans 185/125
Timecap: 12min
