“TRIFECTA”

Gymnastics

Skills
Handstand and handstand walk

10min EMOM
3 cartwheels
3 handstand to forward roll

*If possible, handstand walk 5/10ft before your roll

METCON

5 rounds for time:

1 burpee to target
2 strict toe to bar
1 burpee to target
6 toes to bar
1 burpee to target
6 kipping pull ups (no butterfly)
1 burpee to target
2 bar muscle up

PYRO WEIGHTLIFTING

Overhead squats
3-3-3-3-3

*From the rack, first rep is a snatch balance
Percentage suggested: 50/55/60/65/70% of your 1RM snatch

10min AMRAP

Clean and jerk ladder
10/8/6/4/2/1

95/65 135/95 165/115 185/125 205/135 225/155

*Squat clean*

Firebreathers

“NO ESCAPE”

For time:

400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls
400m run
20 wall balls
400m run
10 wall balls

Med ball at 20/14
**Run with the med ball**

Strength

Back squats
10-10-10

METCON

10min AMRAP

1 kettlebell turkish get up right 53/35
5 kettlebell snatch right 53/35
25ft overhead kettlebell walking lunges right 53/35
1 kettlebell turkish get up left 53/35
5 kettlebell snatch left 53/35
25ft overhead kettlebell walking lunges left 53/35

Lite
Kettlebell at 35/16

Accessory work
Shoulders of steel
Waiter carry 100ft

Weightlifting
Front squats 3×5 (10sec rest at bottom)

Gymnastics
20 candlesticks to pistols (switch legs every reps)

Core
1min of elbow plank to push up full extension

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