Gymnastics EMOM alt min
1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice
Note: Scale as needed, one is a gymnastics pull and the other is a push
METCON
Rx
For time:
100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups
Firebreathers
Same but with chest to bar pull ups
Lite
Same but with single unders and ring rows
Pyro Weightlifting
Clean and jerk complex
5 sets
1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk
Clean pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Weightlifting
Snatch push press 3×5
Gymanstics
90sec of Front planche hold
Core
25 GHD sit ups
25 toes to bar
FL1
“TRIPLE TAKE”
Reversed
For time:
50 burpees
50 wall balls
50 cals row
FL2
Pyro mile run
Skills/strength
Hip snatch
1-1-1-1-1-1-1
Note: Technique focus, speed under the bar. If technique is good, build up to max
METCON
Rx
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105
Firebreathers
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135
Lite
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sots press 3×5
Gymnastics
10 wall climbs
Core
L-sit hold 90sec
