“TRIFECTA”
Gymnastics
Skills
Not for time:
30 low ring muscle ups
Note: Focus on form, keep the rings tight, low deep dip transitions, work on your kipping dip as well
10min EMOM alt min
4 strict wall facing handstand push ups
4 deficit handstand push ups 6/4
8min AMRAP
8 pistols
8 ring row
Weightlifting W2D3
Overhead squats
3-3-3-3-3
Note: If possible, do the first rep as a snatch balance
Push press
3-3-3-3-3
Push jerks
3-3-3-3-3
Note: All from the rack. No maxing out, aim for a good 90% max effort
Firebreathers
“JOSH”
For time:
21 overhead squats 95/65
42 pull ups
15 overhead squats 95/65
30 pull ups
9 overhead squats 95/65
18 pull ups
U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.
