“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
