Teams of 2
20min AMRAP
Partner 1:
Cals row
Partner 2:
15 wall balls 20/14
10 kettlebell swings 53/35
5 strict pull ups
Note: You can only switch after each completed rounds of the triplet.
Score: Total cals on the row and the reps for triplet combined
“TRIFECTA”
Gymnastics
Skills
Hollow/arch positions
Accumulate 60sec of:
Front planche
Back lever or L-sit
Iron cross (not even kidding) or pull up hold (at the top)
Not for time:
30 low ring muscle up transitions
METCON
For time:
15-12-9
Strict ring dips
Rope knees to elbows
*Rope knees to elbows are basically like regular knees to elbow but hanging on a climbing rope
Weightlifting (between cycles)
Barbell cycling
E2M10M (5 sets)
6 unbroken power snatch 135/95
Snatch pulls @110% of 1RM snatch
2-2-2-2
Snatch balance
2-2-2-2-2
Firebreathers
“SANTORA”
3 rounds for reps:
1min squat cleans 155/105
1min shuttle runs (20ft forward, 20ft backward = 1rep)
1min deadlifts 245/175
1min burpees
1min jerks 155/105
1min rest
US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents, Gary and Theresa; and sister, Gina.
