“TRIFECTA”
Gymnastics
Front planche practice 10min
Ring/bar muscle up practice
or
Pull ups/kipping/butterfly practice 10min
METCON
5 rounds for time:
1 complex
of
1 strict knee to elbow
2 knees to elbows
3 pull ups
1 bar muscle up
10 pistols
Weightlifting
5 sets
1 power snatch
5 overhead squats
5 sets
3 front squats
6 back squats
40/45/50/55/60% of 1RM back squat
Firebreathers
“SANTIAGO”
7 rounds for time:
18 dumbbells hang squat cleans 35/20
18 pull ups
10 power cleans 135/95
10 handstand push ups
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
For time:
1 rope climb
50 double unders
15 tire flips
25 wall balls 20/14 10/9
50ft plate farmers carry 45/35
2 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 11/10
50ft plates farmers carry 45/35
3 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 12/11
50ft plates farmers carry 45/35
Timecap: 20min
Firebreathers
pegboard ascents
Zeus rope double unders
Lite
Rope pulls
Tire deadlifts
Wall balls 20/14 10/9 across
Plates farmers carry 35/25
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×8
Weightlifting
Snatch press 3×5
Gymnastics
30 shoulder taps
Core
30 slow hip extensions
