“TRIFECTA”
Gymnastics
Accumulate
1min of false grip hang
1min of bottom dip
1min of ring support
30 low ring muscles up
METCON
Death by
V-up
Weightlifting W3D3
Complex city
Snatch complex
5 sets
1 snatch pull
1 hang power snatch
1 snatch
1 overhead squat
Clean and jerk complex
5 sets
1 clean pull
1 hang power clean
1 clean
1 jerk
Firebreathers
“ROY”
5 rounds for time:
15 deadlifts 225/155
20 box jumps 24/20
25 pull ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
