Skills/conditioning
10min EMOM alt min
1min 1 pegboard ascent or 1 rope climb
1min 20ft handstand walk or 30sec handstand hold
METCON
For time:
12-9-6-3
Snatch ladder
Rx 95/65 135/95 155/105 165/115
Firebreathers 135/95 165/115 185/125 205/135
Lite 75/55 95/65 105/75 115/85
Timecap: 8min
Pyro weightlifting
Hang squat cleans (no drops)
5-5-5-5-5
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
Snatch push press 3×5
Gymnastics
30 pistols
Core
30 V-ups
METCON
“ACHILLES”
For time:
700 double unders
Every 3min, perform
1 round of “CINDY”
5 pull ups
10 push ups
15 squats
Firebreathers
1000 double unders
Lite
700 single unders
Every 3min, perform
5 ring rows
10 knee push ups
15 squats
BURN
For time:
50-40-30-20-10
Kettlebell swings 53/35
15 burpee box jump overs 24/20
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip snatch 5×5
Gymnastics
30 strict ring dips
Core
Front planche hold 1min
