“TRIFECTA

Gymnastics

15min EMOM alt min

2 skin the cats
2 false grip strict chest to ring pull ups
4 russian dips

METCON

For time:

10-1

V-ups

Note: Perform an alligator roll between each set

Pyro weightlifting W1D3

Overhead squats
5-5-5-5-5

5 sets
1 push press + 2 jerks

Firebreathers

“PAUL”

5 rounds for time:

50 double unders
35 knees to elbows
20yrds overhead walk 185/125 (60ft)

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

He is survived by his fiancee, Lisa Esposito.

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