“TRIFECTA”
Gymnastics
12min EMOM alt min
1min 2 pull overs
1min 2 rope climbs or 1 legless starting seated on the ground
1min 8 pistols
METCON
5 rounds for time:
3 wall climbs
6 inverted burpees
Weightlifting
Snatch
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Clean and jerk
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Firebreathers
“MEADOWS”
Rx/Firebreathers
For time:
20 ring muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand push-ups
35 ring rows
40 ring push-ups
Advanced
For time:
20 ring or bar muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 strict handstand push-ups hands on dumbbells
35 ring rows
40 ring push-ups
Lite
For time:
20 pull ups
25 negative toes to bar
30 push ups
35 ring rows
40 dips (on boxes)
U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.
