“TRIFECTA”
Gymnastics
Skills work
10min prep for the EMOMs
12min EMOM (1min per movement, 2 cycles)
10 beat swing/kipping
5 pull ups
5 chest to bar
5 butterfly
5 bar muscle up
5 ring muscle up
12min EMOM (1min per movement, 2 cycles)
5 kick up to handstand
5 handstand push up
5 kipping handstand push up
5 handstand walk (5ft sections, 25ft total)
5 free standing handstand (5 attempts)
5 handstand pivot (5 attempts)
10min mobility
Weightlifting
Power snatch
3-3-3-1-1-1-1
Note: Build to max
Overhead squats
3-3-3-3 (weight at your 1RM power snatch for the day)
Note: Fixed weight
Power clean and jerk (touch and go at the shoulders)
3-3-3-3
Note: Build to max, drops allowed
Firebreathers
“RILEY”
For time:
Run 1.5 mile
150 burpees
Run 1.5 mile
**If you have a weight vest, wear it**
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
