“TRIFECTA”

Gymnastics

Skill/technique
Pull ups
Pistols
Push ups
+mobility

5 rounds for time:

5 strict pull ups
10 pistols
15 hand release push ups

Pyro weightlifting W4D3

5 sets
1 snatch balance + 2 overhead squats
*Build up

Push press
5-5-5-5-5
*Build up

Push jerk
2-2-2-2-2
*Build up

Firebreathers

“HANN”

For time:

100ft handstand walk
100ft dumbbells front rack lunges 50/35
6 ring muscle ups
100ft handstand walk
100ft dumbbells front rack lunges 50/35
4 ring muscle ups
100ft handstand walk
100ft dumbbells front rack lunges 50/35
3 ring muscle ups

Handstand walking was Hannah’s favorite movement, and the muscle-ups that she worked tirelessly to achieve have reps representing the ages of her children.

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