“TRIFECTA”

Gymnastics

E2M10M alt min

10 hanging scissor kicks (on a rope)
2 wall climbs

METCON

5 rounds for time:

1 pegboard ascent
8 handstand push ups
8 box jumps 24/20

Pyro weightlifting
“FORGED BY FIRE” W5D3

Primer
Snatch grip sot press
5-5-5-5-5

E2M30M

0-10
5 hang squat snatch
10-20
5 hang power cleans
20-30
5 jerks

Note: Pick a weight challenging for you. Build up or fixed

Firebreathers

“SUPERMASSIVE BLACK HOLE”

For time:

60 wall balls 20/14
60/45 cals row
30 devils press 50/35
60/45 cals row
60 wall balls 20/14

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