METCON
Every 3min for 30min (10 cycles)
Rx
2 strict chest to bar pull ups or bar muscle ups
3 bench press @75% bodyweight
4 deadlifts @125% bodyweight
Firebreathers
2 ring muscle ups or strict ring muscle ups
3 bench press @bodyweight
4 deadlifts @150% bodyweight
Lite
2 strict banded pull ups or pull ups
3 bench press @50% bodyweight
4 deadlifts @bodyweight
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
50 air bike
Gymnastics
30 low ring muscle up transitions
Core
1min of hanging L-sit hold
Strength
Back squat (5sec pause at bottom)
3-3-3-3-3
Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth
METCON
Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)
Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)
Lite
5 rounds for time:
20 knee raises
40ft bear crawl
Pyro weightlifting
5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
Note: Technique focus and keep it light or build up to max
Snatch pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Skills
100 double unders for time
Weightlifting
Snatch grip sots press 5×5
Gymnastics
100ft handstand walk
Core
30 GHD situps
30 hip extensions
