“TRIFECTA”
Gymnastics
Primer
7 sets of ring series
1 set is right/left up, both arms up, right/left side, both arms side
10 negative iron cross and hold
10min EMOM alt min
5 low ring muscle ups
4 strict toes to bar
METCON
For time:
21-15-9
Box jump overs 30/24
Ring push ups
Pyro weightlifting
“FORGED BY FIRE” W2D3
Deficit clean pulls @90% of 1RM clean
3-3-3-3-3
5 sets
3 power cleans + 1 push press
Note: Power cleans are touch and go, no drops
Clean and jerk waves
5-4-3-2-1
Note: Start at 50% of your 1RM clean and jerk. Each rep is squat clean. Touch and go or drops allowed. Weight goes up at each set
Firebreathers
“TRIGINTA OCTO”
For time:
Buy in:
50ft handstand walk
then
5 rounds of
3 ring muscle ups
6 squat snatch 155/105
9 bar facing burpees
12 GHD sit ups
38 double unders
then
Buy out:
50ft handstand walk
